How to Fall Asleep: A Guided Meditation

 Please don't listen to it while you drive; I've been told that it's quite effective. In fact, my niece has been using it for years and it still works for her. Maybe it's because she loves bedtime stories, maybe it's my voice, it doesn't really matter because it works.

Guided Meditation for Sleep
For more tips on falling asleep, check out my past blog, Trouble Sleeping: Look No Further.

You can also use mantra (sound) to help fall asleep. I would love to hear about how the recording works for you and other helpful hints you may know to get and stay asleep. Happy Sleeping!

3 Simple Steps to Change Your Life

Celebrate the New Year, yet there's no need to hide behind a mask. Change your life one area at a time with these simple steps. Notice that I did not say easy. Most of us can start just about anything. Following through to completion, though, that's the hard work. Just anyone who's been in a committed relationship for over 10 years.

Get Clear: When I first sit down with a student, this is where we start. Why are you here?

Use a process to help you clarify your goals. What do you want to do? How do you want to feel? I've used many processes over the years: T-chart, pro and con list, tarot, meditation, etc. Most recently, the book from Danielle LaPointe, Desire Mapping has been a helpful guide. Getting clear on my feelings and then figuring out how to create a life to help me feel that way. I am offering a Desire Mapping Retreat on January 17-18, 2015 in Salt Lake City. If you live a far, I am offering a Virtual Desire Mapping Workshop starting in February.

Commit: Once you are clear, you make a commitment to do the steps in order to achieve your goal. Sometimes we get stuck and feel we can't go on. We give up before we see the results we want. This can be good or not. Sometimes we need to break things down into smaller steps. We may need help. We may need to ask for help. An aspect of wisdom is knowing when to keep going and when to move on.

Complete: Follow through with the steps that you need to do, congratulating yourself for each small success. You may need to break them down further. There are no mistakes. If something doesn't go right, it clarifies more of what you don't want as well as paving the way for what you do want. Keep on. Follow through. Follow up. Get it done. Just do it.

Many of my students say their biggest challenge is knowing what they really want. We have so many choices today and many times we are guided by loved ones away from the choices that seem unattainable. I remember being told that artists starve and don't make money until they are dead. Only a few dancers make it to the top. 

Now I realize that those dreams are real. That's one of the way the Universe guides us. Truly follow your dreams and make them happen--one step at a time.

Favorite Recipes from Yoga Renewal 2014

roasted veggies with avocado

For the last few years I have offered a Yogic Renewal Retreat in my home studio. It's a small intimate group. We chant, do yoga, meditate, let go of the old year, eat and prepare for the upcoming year. Of course, what we eat is a big part of the program. So here are the recipes for those who are eager to replicate them.

Roasted Veggies- Choose any of your favorite veggies. Clean, peel, chop. Root veggies and those that need more time (potatoes, winter squashes, beets, etc), I put in a bowl with 3 T olive oil, 3 T balsamic vinegar, 5 or 6 chopped cloves of garlic, ground rosemary (I love freshly dried from my herb garden and I grind it with a pestle and mortar), salt and pepper. Toss root veggies and put in olive oiled 9 X 12 pan. Roast uncovered at 400 degrees for 30-40 minutes. In a container I put the rest of my veggies, red peppers, onions, mushrooms, eggplant. Toss in a similar mixture of olive oil, etc. Place in fridge. When the time goes off, I add these veggies for another 30-40 minutes.
Sometimes I eat this by itself with a sliced avocado as shown in pic above.

Polenta Dome adapted from Moosewood Restaurant Celebrates
4 c water 

bowl for polenta dome

2 t salt
1 T olive oil
2 c chopped onion
6 cloves chopped garlic
2 c cornmeal (I liked medium size)
1, 2 lb butternut squash (peeled, seeded, and shredded)
1 t ground sage
2 t ground fennel
.5 t ground black pepper
1 c grated romano cheese

Bring water and salt to boil. Slowly add, stirring constantly, cornmeal. Cook for 20-30 minutes. Be sure cornmeal is cooked and not grainy. You will need to keep an eye on this and sit regularly. Olive oil a rounded, bowl. See pic.

Heat olive oil and cook onion, garlic, and 1 t salt until browned. Add shredded squash and cook for 5 more minutes. Add water if it sticks. Stir veggies into cornmeal when the cornmeal is done. Add cheese. Scoop into prepared bowl, cover and let it cool. I place it in the fridge until just before heating to eat. I like that you can make this up to a day ahead of time.

Carefully place on a cooking tray or platter (oven safe). Bake uncovered for 35 minutes at 400 degrees. Serve with roasted vegetables. It's very attractive and very filling.

Spinach and Goat Cheese Salad
1 apple of your choice chopped
10-20 grapes cut into 4's
1 medium-sized shallot sliced thinnly
1 c roasted walnuts (350 degrees on cookie sheet for 5-8 minutes)
1/2 c goat cheese diced

Dressing:
3 T olive oil
6 T balsamic vinegar
1 T mustard
salt and pepper

Toss ingredients with dressing and serve.

Roasted Pears/Apples
1 pear or apple per person (sometimes I slice sweet potatoes too)
1 t ghee or butter (melt in pan before adding fruit)
Sprinkle with 1 t ground ginger, cinnamon and/or cardamom 

Walnut-Date Balls 
Enjoy and let me know what you think.

Looking for some clarity and guidance in planning your year, check out my Desire Mapping Workshops. The next one in SLC is January 17-18, 2015. My first virtual one begins on February 1st.