Mindful Moment

With the holidays approaching, it’s important to recognize that these times are about connecting. Each and every moment isn’t always perfect, but a perfect opportunity to be fully in the moment, laughing, listening, catching up, being joyful, and just being (away from screens).

“Perhaps ultimately, spiritual simply means experiencing wholeness and interconnectedness directly, a seeing that individuality and the totality are interwoven, that nothing is separate or extraneous. If you see in this way, then everything becomes spiritual in its deepest sense. Doing science is spiritual. So is washing the dishes.”

– Jon Kabat-Zinn

The Benefits of Foam-rolling

Sore, stiff, or tight muscles? Foam-rolling might be worth adding to your routine. A foam roller helps circulation, smooths out connective tissue under the skin known as fascia, releases toxins, and helps to hydrate and regenerate tissue.

By smoothing out muscles and joints, blood flow and circulation are enhanced. This can help improve digestion. It can calm your nervous system, helping prompt relaxation, sleep, and rejuvenation.

Regular use can help with body posture and alignment as well as core strength. As a side benefit, it may help reduce cellulite.

Next time your upper back is talking to you, you might have just the answer. Look out, you’re on a roll!


Listening to Yourself

There are strong voices all around us. Especially when it comes to managing health and wellness. It is up to us to listen, take it all in, and decide what resonates. Being open is as important as understanding why a voice may feel too strong. Those in the healthcare field have a generous body of knowledge. But answers are all around us. They are in the food we eat, what we put in and on our bodies, and in nature. Even the venom of scorpions is helping cancer research! Striving to be open and present is monumental. Your inner voice is rarely wrong.

The Practice of Silence

Whether it is a silent retreat, a day, an hour, or just a few minutes, the practice of silence is powerful. Silence gives the mind a glorious opportunity to recalibrate. Sitting in silence enables the practitioner to see thoughts for what they really are. As events that come and go – that may carry emotion – depending upon the state of mind. Observing thoughts objectively and with awareness enables us to not get caught up in them or necessarily believe them. Like watching waves on the ocean’s surface. Where, just below, there is calm.

Sink into silence. You won’t be disappointed!

*Inspired by, Sunita Kalapatapu

Upcoming Programs

1. An Introduction to Mindfulness

Come and get a taste of what mindfulness is all about. See why it is being integrated into healthcare practices, psychological practices, schools, prison systems, the corporate world, small office settings, professional sports, universities, yoga classes, and more. Through this 90-minute workshop, we’ll explore the background, foundations, and benefits of the practice. We’ll experience hands-on activities, such as mindfulness meditation (seated and walking) that support and nurture your own mindfulness practices.

Instructor Lyn Lilavati Sirota is a certified 200-hour Yoga Alliance Instructor through Integral Yoga in Princeton, N.J. and teaches yoga at the Princeton Senior Resource Center (PSRC) and Franklin Township Community Center. She specializes in gentle yoga instruction with a focus on range of movement and therapeutic practices. Furthering her knowledge, Lyn completed a 180-hour Therapeutic Yoga Teacher Training program as well as a program in Mindfulness Based Stress Reduction.

In addition to practicing and instructing yoga, meditation, and mindfulness, Lyn writes a Wellness Blog called Feel the Peace that offers many mindful moments! Visit and subscribe at: http://feelthepeaceblog.lynsirota.com/. Lyn is an author of non-fiction children’s books, articles, and poetry with 30 books in print. For author information and her author blog visit: www.lynsirota.com.

Program Date: February 27th 6 – 7:30 p.m. * (if snow, 3/5 is make-up date)

Location: Sand Hills Wellness Center, 57 Sand Hills Rd, Kendall Park, NJ 08824

Registration: Your early registration will reserve your spot in this workshop. Space is limited. Cost is $30 which should be mailed to: Lyn Lilavati Sirota; 8 Benjamin Griggs Drive; Franklin Park, N.J. 08823. Your payment is your registration and should include your full name, phone number, and email address. If registration falls short, class will be canceled, and you will receive a full refund. Questions: lyn.sirota@gmail.com or 732-241-7497.

*Due to the timing, you are most welcome to bring your dinner, snack, and/or drink.

2. Mindfulness Journaling – Tentatively scheduled for April 15th, 2018 at Integral Yoga Community Center, Princeton, N.J. Stay tuned.

Practicing Yoga without Postures

By: Guest Blogger Sandi Merrill

Anyone can practice yoga without physically doing yoga asana or postures. Often in some yoga classes, little time or attention is given to the breathing (pranayama) and the meditation practices. These two subtle practices have far more long-lasting impact than doing the poses. Keeping our breath strong and active while in the poses energizes the physical body. We enhance the benefits of the yoga poses, or any activity, by incorporating conscious breathing. It keeps our minds synced with the body  –  a moving meditation. Meditation calms the mental sphere which is then reflected in more easeful, deeper breathing that releases tension from the body. A more relaxed body is a more flexible body. A more flexible body is more resilient and less prone to injury. So while your warrior pose may get rolled up with your mat, full deep breathing and a peaceful content mind can be practiced anywhere, anytime.

Sandi Merrill is an everywoman who stumbled upon yoga 20+ years ago. After some “taste-testing,” she found joy in the Integral Yoga tradition. She is honored and blessed to be able to share the teachings of Sri Swami Satchidananda. Yoga teacher training uplifted her life. Today, she is one of the lead trainers for the Integral Yoga 200-hour Teacher Training when she isn’t globetrotting with her newly retired hubby.

Practice Makes…


Most of our lives we’ve heard the phrase, “Practice Makes Perfect.” Indeed there is merit in this concept. However, when it comes to yoga, meditation, and mindfulness this phrase doesn’t really apply or seem appropriate. After all, we’re not practicing to be perfect. We’re practicing to go deeper. We’re practicing to strengthen our resilience. We’re practicing to come hOMe. To journey deep within ourselves. It’s a bit of a shift in thinking.

What is your practice and how is it altering your awareness?


Mindful Moment

There is a world within you no one has ever seen,

a voice no one has ever heard, not even you.

As yet unknown you are your own seer, your own interpreter.

And so, with eyes and ears grown sharp, for voice or sign,

listen well –

not to these words

but to that inward voice,

that impulse beating in your heart like a far wave.

Turn to that source, and you will find what no one has ever found,

a ground within you no one has ever seen,

a world beyond the limits

of your dream’s horizon.

~Paul Murray, “The World Within You”

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