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Saturday, November 15, 2014

Jerusalem Artichoke Nutrition Facts - Also Known As Sunchoke, Kiku Imo, (Helianthus tuberosus)

Aloha Everyone,

The Jerusalem artichoke* (also known as Sunchoke, Kiku Imo, and Helianthus tuberosus) has many health benefits:

·         High in Iron - 100 g of fresh Jerusalem artichoke contains 3.4 mg or 42.5% of iron
·         Moderately high in calories; provides about 73 calories per 100 grams
·         Almost no fat
·         Zero cholesterol
·         Rich in the carbohydrate inulin (76%)
·         650 mg potassium per 1 cup (150g) serving
·         High-quality phyto-nutrition  comprises of dietary fiber (non-starch carbohydrates)
·         Antioxidants
·         Contain10-12% of the US RDA of fiber, niacin, thiamine, phosphorus and copper
·         Contains about 10% protein
·         Contains no oil and lack of starch
·         Contains small but some of valuable B-complex group of vitamins

Health benefits of Jerusalem artichoke

·         Helps the digestive tract
·         Excellent source of potassium
·         Offer protection from cancer, inflammation and viral cough and cold
·         Promotes hair health
·         Helps with combating fatigue
·         Helps with combating heart disease
·         Makes you happy, combats mood swing
·         Helps with insulin resistance and improves diabetes control
·         Helps reduce risk of heart disease and stroke
·         Helps with weight loss
·         Brandy made of Jerusalem artichoke is used as a remedy for diarrhea or abdominal pain.

Source: USDA Nutrient Database

Cathi’s note:  If you are eating this raw, diced and stir fly with other vegetables. It’s also great for soup. Enjoy!

Namaste -- Cathi

Sunday, November 2, 2014

Health Benefits of Chile Peppers

Aloha Everyone,

CAUTION: Before you start enjoying chile pepper as a part of your diet, be sure to check with your doctor or nutritionist. Always remember not to overdo.

There are many health benefits of chile peppers.

1.  Chili pepper contains  capsaicin that has  anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. 

2.  Chile pepper also reduces LDL cholesterol levels in people who are obese.

3.  Fresh chile peppers either red and green are rich in vitamin-C.

4.  Chile pepper also contain antioxidants such as vitamin A and flavonoids like ß-carotene, α-carotene, lutein, zea-xanthin, and cryptoxanthin. 

5.  Chilies contain potassium, manganese, iron, and magnesium.

6.  Chilies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1).

Just 100 g provides (in % of recommended daily allowance):

240% of vitamin-C (Ascorbic acid), 
39% of vitamin B-6 (Pyridoxine), 
32% of vitamin A, 
13% of iron,
14% of copper, 
7% of potassium,  
0% of  cholesterol. 

The next time you have a sore throat and reach out for your favorite teas and lozenges, see if they too contain chile pepper.

Finally, if chile starts to burn the palate, drink milk, not water, to cool off.


Namaste -- Cathi

Thursday, October 16, 2014

Vinyasa Yoga or Flow Yoga

Namaste Everyone,

I recently took a Flow Yoga class taught by Allison Berlin at the Weber State University in Ogden, Utah. The class was Slow Flow which basically synchronizes movement to the breath. 

This is a type of Yin Yoga, a gentle form of yoga where each pose is held longer. In Allison's Slow Flow yoga class, we probably held for 3 to 5 minutes per pose. The breath is an important component to move from one pose to the next on an inhale or an exhale. In Sanskrit, Vinyasa means "connection" and it is a connection between breath and movement.

Here is what you can do in your home practice. Try not to stop in between poses but continue and flow from one set of movement to the next. Playing slow, meditative music in the background may help with your movements.

1) Cat-Cow 

Begin very slowly at your own pace and eventually go deeper using more powerful breath to feel the connection between your breath and the body.

2) Plank Pose to Downward Dog

Go back and forth with inhalation to Plank Pose and exhalation in Downward Dog.

3) Plank Pose to Cobra back to Plank then to Downward Dog

Now we are introducing one more asana. Be mindful of each movements and each breath. Be sure that you complete one pose, stay at least 6 breaths before moving on.

4) Plank Pose to Cobra, back to Plank to Downward Dog then to High Lunge with right knee forward, back to Downward Dog and then to High Lunge with left knee forward.

These movements are included in sun salutations and you are welcome to do sun salutations as Vinyasa or Flow Yoga. Do each pose slowly hold them at least 6 counts synchronizing with your breath ultimately build up to 3 to 5 minutes per pose. Remember to that you are inhaling and exhaling through your pose. This is a very calm, meditation in motion. There is no set rules or restriction regarding which asana can be done in Vinyasa. Try them out and do them slowly holding each pose longer. You might be able to come up with your own Flow Yoga form.


Improve the strength and flexibility of joints

Helps you be more mindful and relaxed

Increase energy and stamina

Helps with our physical and emotional balance

Relief from everyday stress

Always remember never to overdo. Listen to your body and enjoy.

Sat Nam -- Cathi

Yoga for Neuropathy

Namaste Everyone,

I recently met a couple whose husband was suffering from neuropathy in his feet. She asked if I know of any yoga exercises that could help alleviate pain in his feet. I am writing this article also for others who are suffering from similar conditions. 

Please remember that yoga is not a substitute for medical care. No exercise will cure your condition, however, studies have proven that there are physical, emotional and mental benefits of yoga which may help the patients better cope with their medical condition. Practicing yoga could improve the quality of life of people with neuropathy.

Physical benefits of yoga include improvement of posture strengthens joints, reduce pain, tone muscles, gives more energy and more flexibility. Yoga also helps with relaxation. Emotional benefit include having peace of mind, feeling joy and compassion to oneself and to others.

Mental benefits are relaxation, awareness of one's body, concentration, a balance in life, help one accept one's condition and accept the impermanence of life.

Neuropathy is a disorder of the neurons in the body. 

PART A: The following yoga asanas can help in strengthening the nerves in the body

Do not attempt these unless you have some experience in doing yoga. Be mindful, do not push, don’t over do. Always listen to your body.

1) Ulthita Trikonasana - Extended Triangle Pose - (refer to the Asana section of this blog)

2) Ultrasana - Camel Pose - helps open the chakras and strengthening nerves 

3) Utkatasana - Chair pose - also helps strengthening nerves (refer to the Asana section)

PART B: The following exercises may be done sitting in a chair:

1) Remove your shoes and socks - soak your feet in warm water for 3 minutes

2) Place your dried feet on the ground, feel the soles of your entire feet

3) Flex your feet, spread your toes and stretch, as if you are pushing out and trying to reach an invisible wall 

4) Slowly come up on your tip toes, find your balance - stay for 3 - 6 full breaths 

5) Go on your heels and lift up your toes - stay for 3 - 6 full breaths

6) Go on your outer sides of feet - stay for 3 - 6 full breaths

7) Go on the inner sides of feet - stay for 3 - 6 full breaths

8) Lift your big toe, next toe and move onto the small toes one at a time (you can do this one foot at a time or do both simultaneously)

9) Bring your left foot onto the thigh of your right leg, hold the ankle with your left hand and hold the toes with your right hand and gently rotate forward 6 times and backward 6 times using full breaths

10) Bring your right foot onto the thigh of your left leg, and hold the ankle with your right hand as you hold the toes with your left hand and gently rotate forward 6 times and backward 6 times using full breaths

11) Lie down, raise your feet on a cushion or on a chair seat, close your eyes and relax for 10 minutes

The entire PART B takes anywhere from 10 - 30 minutes. Start slowly and practice regularly to build your strength and endurance.

Sat Nam -- Cathi

Monday, September 29, 2014

Difficult People Help Us Learn & Grow

Namaste Everyone,

I recall a family of 3 who arrived shortly after we checked in at the RV park in Klamath, OR. The son, who looked like in his early 20's, took their two small non-descript dogs around the park for exercise. The father, probably in his 60's looked angry. Even from a distanc of 20 feet away, by his gait, by his facial expression and his body language showed he was not a happy soul. He also showed his unhappiness by muttering four letter words to announce to the world know that he was displeased.

When J.J. and I finished taking shower, we ran into the father and the son. The father immediately approached us and asked us how we liked the RV park. We replied that we were glad to have found the place for the night before it became dark. He then asked, "What about the price. They are charging $40 a night. That's a nonsense for this XABDA place!!! We replied that we have paid a lot less for more modern, well-maintained places by a lake or river or in the Aspen grove, but RV owners will charge what the market can bear. We added that without nearby competition, it's supply and demand, and for us, we figure it will all averages out. The father added that he is an ex-military and he can stay in a military camp for $6 a night, if he so chooses. J.J. mentioned that one couple we met said that they tried to use Elks Club's facilities whenever they travel. The father grunted to his son, "Hey remember that. Elks Club."  To which, the son replied, "Oh, so that's another thing I should remember for you."

You can see that the father has a problem and the son seemed at a loss as to what he should do to help his father. My retelling the story is to illustrate that one has to accept the situation that is presented to you. It was not the owner of the RV park's fault that this father found the price exorbitant. Perhaps for the owner, it was the right price to charge to stay in business. For the son, it is not his fault that his father expects him to remember details required to navigate their daily life. Perhaps the father, unknown to the son, cannot really remember things.

And for the father, all he said to us may be right. However, it would have been better for him to be happy then to be right. Travel presents us opportunities to meet different people from all walks of life. Some are inspiring, some are kind and welcoming and yes occasionally we meet difficult people. Difficult people are the best teachers and as Pema Chodron tells us, "Difficult people help us learn and grow." (REF: Start Where You Are, Pema Chodron)

Aloha -- Cathi

Water vs Soft Drinks

Namaste Everyone,

According to one of the studies, Americans are still drinking about 42 gallons of sugar drinks per person, per annum. No one is accusing anyone but this is one of the reason for obesity among American children and adults. Soft drinks are being offered everywhere including in school grounds, office lunchrooms, public places such as airports, baseball parks, football games and yes even in hospitals. When you are seated in a restaurant, the first thing they ask you is what would you like to drink. When you tell them water, they look at you like you said something alien to them.  

If you do not want to drink water, then ask for a cup of hot water with lemon. That's what I do and I have never faced any refusal for my request. From mom and pop cafe to more upscale, candle-light restaurants, requesting for cup of hot water with lemon is acceptable. Your body is made of what you put in. I know so many people who tell me, "Cathi, I have hard time losing my weight." The next time you reach for a can of soda, see if you can refrain from joining the average American who consumes 16 cans every day. Remember that a can of soda is loaded with sugar. One 12-once can contain 10 teaspoons of sugar and check to see how much calories it contains. 100, 150, 200, 450? They all add up.

Be mindful of what you drink, remember it is your body.

Aloha -- Cathi

Yoga Wear Is In, Blue Jeans Are Out

Namaste Everyone,

I am pleasantly surprised how yoga wear has become a basic staple in today's society. Whether you do any yoga or other forms of exercises seems irrelevant as people are choosing yoga clothes because they are comfortable. You can also find some yoga attire to be suitable for dress-up and going out to most public places including restaurants.

Living in RV, comfort is one of the foremost reason for me to choose yoga attire. I have enough yoga pants to last me 10 days plus two jeans and a couple of dress pants which are packed in a suitcase stored with other clothing which I do not need until it starts to snow. Yoga pants also do not take up too much space, easy to wash and dry. It's perfect for our "wash and wear" lifestyle.

Don't forget by wearing yoga attire, your yoga practice may be spontaneous. You don't even have to have a mat. Just a chair or a soft grassy surface with no pebbles to interfere with your asanas and concentration. Amanda Hallay, Assistant Clinical Professor of Fashion Merchandising at LIM College in Manhattan stated, "Everyone wants to look like they are running to the gym even if they are not."

That's okay. Life is spontaneous and so should your yoga practice. So put on your yoga wear and get into the mountain pose. Spread your yogi toes, feel rooted and grounded, tighten your buttocks, lift your knees, elongate your spine,lift your chest. Then bring your shoulders forward, up and back, imagine that there is a golden thread pulling your head up to the heaven, then pull in your chin 1/10 of an inch, stretch your arms, hands, fingers towards the earth. Wear a smile, relax your face and breathe.

Remember doing a little bit of yoga is better than no yoga at all.  Enjoy!

Aloha -- Cathi

Friday, July 4, 2014

Carrot and Apple Salad with Mint Recipe

Aloha Everyone,

One of our family friends provided us with this great carrot and apple salad with mint recipe to serve as a side dish to hot dogs and steak dinner for the 4th July. Thank you Jeanne.  Please enjoy!

Carrot and Apple Salad with Mint

4 apples, (Fuji, Gala, Braeburn) cored and seeded. No need to peel.
4 carrots, cleaned well and shredded
1 6-inch piece of ginger, peeled and shredded
1 cup fresh mint, chopped
1 cup dried cranberries
6 tbsp rice vinegar
2 tbsp peanut oil (I used walnut oil)

In a large bowl mix the vinegar and oil to form a smooth emulsion.

Using a food processor, shred the carrots, apples, and ginger. 

Mix this into the emulsion.

Add the mint and cranberries and toss.

Can be made several hours ahead and stored, covered in the fridge.

Keeps well for a week.

Makes 8 servings. Each cup provides 130 calories, 4g fat (0 sat. fat), 0 mg cholesterol, 26 g 

carbohydrates, 4 g fiber, 24 mg sodium, 214 mg potassium.

Aloha -- Cathi

Thursday, June 5, 2014

Glimpse of the Day and Winnie the Pooh

Namaste Everyone,

As my husband and I celebrate our one month of RV (Recreational Vehicle) life-style adventure, I wanted to share with you a wonderful day we spent doing nothing. For many of us who are born and raised in western Culture, it is challenging to do nothing. We are taught to be productive and time should not be wasted. There are even time management experts who teaches courses on how not to waste your time. Yet as I began my study of meditation, I have learned the importance of doing nothing.

Today we are staying in St Augustine, Florida. A beautiful, charming, historical downtown is worth exploring. This is the first American city and there are so much to be discovered. However, we decided to enjoy the breeze, feast our eyes on the green grove of trees that surrounds us and listen to the chatter of birds who are resting in the branches of the maple tree that is shading our Honu (name our grand-daughter gave to our RV home).

What a joy to be able to do nothing.  We are simply being. We do not feel lazy.  On the contrary, we feel very productive.  We are giving ourselves a chance to recharge our battery and becoming more open.

The following teaching is by Sogyal Rinpoche, from Glimpse of the Day

"How many of us are swept away by what I have come to call an “active laziness”? Naturally there are different species of laziness: Eastern and Western. The Eastern style consists of hanging out all day in the sun, doing nothing, avoiding any kind of work or useful activity, drinking cups of tea and gossiping with friends.  Western laziness is quite different. It consists of cramming our lives with compulsive activity, so that there is no time left to confront the real issues.
If we look into our lives, we will see clearly how many unimportant tasks, so-called “responsibilities” accumulate to fill them up. One master compares them to “housekeeping in a dream.” We tell ourselves we want to spend time on the important things of life, but there never is any time.
Helpless, we watch our days fill up with telephone calls and petty projects, with so many responsibilities—or should we call them “responsibilities”?

'We are so addicted to looking outside ourselves that we have lost access to our inner being almost completely. We are terrified to look inward, because our culture has given us no idea of what we will find. We may even think that if we do, we will be in danger of madness. This is one of the last and most resourceful ploys of ego to prevent us from discovering our real nature.So we make our lives so hectic that we eliminate the slightest risk of looking into ourselves. Even the idea of meditation can scare people. When they hear the words ego-less or emptiness, they think that experiencing those states will be like being thrown out the door of a spaceship to float forever in a dark, chilling void. Nothing could be further from the truth. But in a world dedicated to distraction, silence and stillness terrify us; we protect ourselves from them with noise and frantic busyness. Looking into the nature of our mind is the last thing we would dare to do."

For those of us who grew up reading Winnie the Pooh by A. A. Milne, here are some wise quotes by Pooh Bear.

"Sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known."

"Rivers know this: there is no hurry. We shall get there some day."

"Don't underestimate the value of doing nothing, of just going along, listening to all the things you can't hear, and not bothering."

"If ever there is tomorrow when we're not together. There is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think. But the most important thing is, even if we're apart... I'll always be with you."

"Always watch where you are going. Otherwise, you may step on a piece of the Forest that was left out by mistake."

Give sometime for yourself.  Walk under the sun, in the rain, under the moonlight.  Enjoy life!

Sat Nam -- Cathi

Friday, May 9, 2014

Yoga at Kolob-Zion National Park

Namaste Everyone,

Before J.J. and I embarked on our great adventure, we received many kind advises from well-meaning friends.

The gist of their message is be careful, be safe and stay healthy.  So far, so good. We find ourselves practicing mindfulness more conscientiously.  Whether J.J. driving on a state highway speeding at 70 mph, visiting national parks or shopping at familiar yet unfamiliar Walmart, we are more focused, mindful and paying attention to ourselves and surroundings.  

People we have met so far have been good.  Some have gone out of their ways to make us feel welcome.  J.J. and I also try to go a little out of our way to get to know some of the people we meet.  Such opportunities are more available to us when we are staying at a small RV Park in a rural town in Utah.  People and their pets are friendly, curious and how can one not be happy in such a lovely, peaceful environment?

Photos of Cathi doing yoga this morning at the Kolob-Zion National Park.  Below are a selection of mindfulness quotations which I like to share with you.

Be well, be kind to yourself and to others and live a joyful and compassionate life!

Sat Nam -- Cathi

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.” ― Jon Kabat-Zinn

“If you surrender completely to the moments as they pass, you live more richly those moments.” — Anne Morrow Lindbergh

“You must live in the present, launch yourself on every wave, find your eternity in each moment. Fools stand on their island of opportunities and look toward another land. There is no other land; there is no other life but this.” ― Henry David Thoreau

“Walk as if you are kissing the Earth with your feet.” 
― Thích Nhất Hạnh

“In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility. (17)” 
― Victoria Moran

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” – James Baraz 

Tuesday, April 22, 2014

Yoga While Traveling from Honolulu To San Francisco

Namaste Everyone,

I mentioned in my blog that I did approximately 2 hours of yoga and meditation en route from Honolulu to San Francisco.  Here is a list of what I did:

Began with long inhalation and exhalation as the plane started to taxing for take-off

Camel in my seat (it is easier and less distracting than cat-cow)

At this time 3 little infants began screaming, a great time to do Sound Meditation

Sufi Grind as we are airborne

Hud Kriya - I had to keep my arm actions restrained as there was a passenger on my left and J.J. on my right, also no loud mantra

Tap my heels - 100 times in seated position, just lifting my heels up and down

Eye exercises - 10 times quick blinking, looking up, down, sides then with your eyes closed move your eyes clock wise from 1 o'clock to 12 o'clock

Shoulder roll, shoulder shrug

Hands and finger exercises, I actually had my elbows slightly bent and opened and closed my hands quickly and forcefully - about 20 times

Sheetali Pranayama and Seekali Pranayama - I counted 10 times each

Stand up and walk to the galley

If there is a space, do Tadasana and gentle forward bend and backward bend

I was also able to do balancing pose by hugging my knees

Back to sitting

Twists in my chair

Bell ringing Kundalini Yoga exercise

Lifting one leg up as high as you can and alternate - I did about 20 times each

So Hum Mantra Meditation

Light Meditation - I imagine 4 different individuals and did each one separately

To end, I did silent chant of Ganesh Mantra.  Even if you are not traveling on a plane, hope the above list would help you with your daily practice.

Sat Nam - Cathi

Thursday, April 17, 2014

Kind Bars

Aloha Everyone,

Thank you so much Sharon for introducing me to the Kind Bars.  If you have not tried this, I highly recommend it. They come in different mix of protein fruits and nuts.  Some are with peanuts butter, dark chocolate and even sea salts. Most of these bars claim to be all natural, gluten and wheat free. Each bar contains 2 to 7 grams of fiber and some bar may contain as high as 10 grams of protein.

The only down side I see is that it gets sticky.  When you try to unwrap the bar, the plastic wrapper sticks on your fingers. A small price to pay for such a a healthy, delicious, handy snack.  I purchased a box at Walmart-Kapahulu. It is found in their pharmacy section.  $4.99 for a box of 4.  Safeway sometime have sales and their sale price is also $4.99 for a box of 4.

Namaste -- Cathi

Tuesday, April 8, 2014

Being in the Present Moment - Quotes

Namaste Everyone,

Yoga and meditation teach us to being able to stay present with ourselves.  We learn to become mindful, being aware of whatever is happening right now.  We learn acceptance of “just being” in the moment.  Here are some profound quotes of being in the present moment.  Hope you enjoy them and benefit from them. 

Sat Nam – Cathi

"Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment."
-- Buddha

"We should not fret for what is past, nor should we be anxious about the future; men of discernment deal only with the present moment."
-- Chanakya

"As we look deeply within, we understand our perfect balance.  There is no fear of the cycle of birth, life and death.  For when you stand in the present moment, you are timeless".
-- Rodney Yee

"Always say 'yes' to the present moment... Surrender to what is. Say 'yes' to life - and see how life starts suddenly to start working for you rather than against you."
-- Eckhart Tolle

"Life is all memory, except for the one present moment that goes by you so quickly you hardly catch it going."
-- Tennessee Williams

"It is through gratitude for the present moment that the spiritual dimension of life opens up."
-- Eckhart Tolle

"Life gives you plenty of time to do whatever you want to do if you stay in the present moment."
-- Deepak Chopra

"Most people treat the present moment as if it were an obstacle that they need to overcome. Since the present moment is life itself, it is an insane way to live."
-- Eckhart Tolle

"The ability to be in the present moment is a major component of mental wellness."
-- Abraham Maslow

"The mind is never satisfied with the objects immediately before it, but is always breaking away from the present moment and losing itself in schemes of future felicity... The natural flights of the human mind are not from pleasure to pleasure, but from hope to hope."
-- Samuel Johnson

"Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life."
-- Eckhart Tolle

Thursday, April 3, 2014

Dark Chocolates for Your Health

Aloha Everyone,

If you love chocolates like I do, here is good news.  Studies show that dark chocolates have a number of healthy benefits including:

Good for your brain
phenyl ethylamine (PEA)chemical compounds have a positive effect on your mood 
improves cognitive function
may reduce your risk of stroke
makes you happier by release of endorphins 

Good for your heart 
improves blood flow 
may help prevent the formation of blood clots
may prevent arteriosclerosis
may help lower your blood pressure

Good for your immune systems
antioxidants in dark chocolate may protect you from many types of cancer
may slow down the aging process

Good for your blood vessels
may helps prevent type 2 diabetes

Good for your teeth
theobromine in dark chocolate help harden tooth enamel.

Good for your overall health
high in potassium, magnesium, iron and copper
increases production of mood-enhancing neurotransmitters.
helps reduce stress hormones, which means less collagen breakdown in the skin, and fewer wrinkles.

- at least 70 percent cocoa content

      - based on a study published in Germany in 2010 of nearly 20,000 people followed over 8 years, an average of 6 gm per day had 39 percent lower risk of heart attack or stroke.

With so many web sites offering advice, be mindful who the source is.  As with any new diet plans, be sure to consult your physician to see if eating dark chocolate would not have unexpected side effects on your health.  Do read the label as you are also eating fat, sugar and calories.

Enjoy!  Cathi

Here is one of the many sources available on-line:

Tuesday, April 1, 2014

Inner Peace & Tranquility Quotes

Aloha Everyone,

Here are some of my favorite inner peace and tranquility quotations.

Aloha -- Cathi

"Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset."
- Saint Francis de Sales

"Inner peace can be reached only when we practice forgiveness. Forgiveness is letting go of the past, and is therefore the means for correcting our misperceptions."
- Gerald Jampolsky

"The life of inner peace, being harmonious and without stress, is the easiest type of existence."
- Norman Vincent Peale

"Never continue in a job you don't enjoy. If you're happy in what you're doing, you'll like yourself, you'll have inner peace. And if you have that, along with physical health, you will have had more success than you could possibly have imagined."
- Johnny Carson

"I simply can't build my hopes on a foundation of confusion, misery and death... I think... peace and tranquility will return again."
- Anne Frank

"The happiness and peace attained by those satisfied by the nectar of spiritual tranquility is not attained by greedy persons restlessly moving here and there."
- Chanakya

"Peace is liberty in tranquility."
- Marcus Tullius Cicero

"That which is false troubles the heart, but truth brings joyous tranquility."
- Rumi

"That perfect tranquility of life, which is nowhere to be found but in retreat, a faithful friend and a good library."
- Aphra Behn

"Like ships that have gone down at sea, when heaven was all tranquility."
- Thomas Moore

"I relax by catching up with my friends and family. When I am at home in Ibiza, I find the contrast of living on a divided island relaxing - with beauty and tranquility in the north and a sense of fun, shallowness and celebration in the south."
- James Blunt

Thursday, March 27, 2014

Subagh Kriya

Aloha Everyone,

Here are the five parts Kriya for Prosperity and Fortune

Step 1 may be practiced on its own for 3 to 11 minutes. Other parts must be done in a complete set along with part 1. Do all of them 3 minutes each to begin. Do not exceed 11 minutes each.

• Come to an Easy Pose and elongate your spine.
• Bring the palms in front of the chest, the elbows are bent and upper arms relaxed
• Mantra – Har, pull in the navel with each Har
• Mudra - Focus your eyes on the tip of your nose, 9/10 closed gaze at your hands
• Bring the pinky sides of the hands together and hit them forcefully hitting the base of the pinky to the base of the palm
• Then the palms facing down, strike the sides of the index fingers.
• Alternately strike the pinky side then the index side
• Music use Tantric Har

STEP 2: 
• Stretch you arms out to the sides and up at a sixty-degree angle.
• Stretch and spread your fingers wide
• The palms are facing out
• Cross your left and right arm in front of yourself alternating them
• Maintain straight elbows, fingers open and stretched
• Music use Tantric Har, listen, do not chant.

• Stretch you arms out to the sides up at a sixty degree
• Make a tight fist around your thumb, squeezing them tight
• Move your arms in small backward circles as you continue squeezing your thumb.
• Keep your arms stretched, elbows tight
• Chant the Ganesh Mantra “Om Gam Ganapatayei Namaha” powerfully from your navel. One backward circle of the arms equals one repetition of mantra.

• Bend your arms so that your elbows point to the sides. 
• The forearms are parallel to the floor and the palms face the body around the level of the diaphragm. The right hand moves up a few inches as the left hand moves down. The left hand moves up as the right hand moves down. The hands move alternately up and down between the heart and navel. 
• As the hands move, chant mantra, Har Haray Haree, Waheyguru in a deep monotone with one repetition of the mantra approximately every 4 seconds. Chant from your navel. 
• For 3 minutes practice, chant the mantra out loud for 1 minute, whisper it strongly for 1 minute, and then whistle or hum it for 1 minute.

• Rest your right forearm on top of your left forearm, the palms face down
• Position your arms are in front of your body at shoulder level
• Close your eyes, maintain your arms steady. 
• Keep your spine straight and your arms parallel to the floor. 
• Breathe slowly and deeply so that one breath takes a full minute. Inhale for 20 seconds, hold for 20 seconds, and exhale for 20 seconds. 

End with Long Time Sun

May the Long Time Sun Shine upon you, all love surround you and the pure light within you. Guide your way on, Guide your way on.

Namaste -- Cathi

Subagh Kriya as taught by Yogi Bhajan®