Open Sky is a beautiful sanctuary that has a long history of retreats and the quiet surrounding nature is conducive for contemplative practices. We begin with a cup of tea and some gentle, guided movement followed by 45-minutes of yoga nidra (which is done laying down with your eyes closed). The class will end with a short seated meditation and you can stay to enjoy the grounds until 12:30pm. There is a nice loop around the property to walk or sit in quietude with the incredible Balinese art.
Yoga Nidra, or 'yogic sleep' is considered a state of consciousness rather than a practice itself. The aim is to remain awake and aware, observe, deeply relax, heal, and restore. For more background and research check out this article, The Origin and Clinical Relevance of Yoga Nidra. Please email me to register for tomorrow's class. ~CG
You're invited to an upcoming Yoga Nidra Series at Open Sky Retreat Space in Sebastopol, CA! Classes will be held on January 8th, 15th, 22nd, 29th 2024 from 10:30am - 12:00pm.
We'll start each class with a cup of tea and settle into the space. Open Sky is a beautiful sanctuary that has a long history of retreats and the quiet surrounding nature is very conducive for contemplative practices. We'll start the class with some gentle, guided movement followed 45-minutes of yoga nidra, which is done laying down with your eyes closed. There will be yoga mats, probs, and blankets to support your body so you can remain comfortable and still. We'll end with a short seated meditation and you'll have a chance to stay on the grounds to enjoy Open Sky until 12:30pm. There is a nice loop around the property you can walk, or sit in quietude with the incredible Balinese art.
This class is open to all levels so no prior experience of yoga nidra is necessary. If it's your first time, you can read more about the practice here. Throughout this 4-week series we'll be exploring the themes of: deep listening, nervous system restoration, winter dreaming, and total system reset. If you are feeling worn out and in need of some restful, meditative time for yourself, I invite you to join us.
Please email me at firstname.lastname@example.org to sign-up for each class or the entire series. Classes are $22 each or $88 for all four. Please arrive on time so we can all get settled in together and there are no interruptions to the practice. Om Peace, CG
When I think about how I came to learn and study these healing arts, it’s hard to not go all the way back to childhood and my initial introduction to yoga and meditation. Both of my parents followed eastern spiritual traditions and I was fortunate to grow up in a household that valued a fairly healthy and wholesome lifestyle. I have early memories of curling up with my mom on her meditation cushion, and my dad sharing with me yoga asanas from his teacher. Although it may not have felt like it sunk in then, it became clear later on the impact of these experiences.
Aside from some kids yoga classes and learning from friends and family, I wouldn’t say I really started to practice yoga on my own until high school. I knew at that point there was more to explore, and an immense depth was drawing me in. This turned into more study in college, and eventually in 2009 learning from Shiva Rea, who I continue to study with today.
After graduating college during a recession and planning to go into Public Health research, I took a journey to Asia where I was introduced to Ayurveda. I remember the distinct moment of reaching the most southern point of India and someone handed me Dr. Lad’s book, Ayurveda; The Science of Self-Healing. After reading the first few pages, I felt my heart swing open and something sparked within me. This was an entry point to another uncovering of my own healing, and what felt like a drawing together of many years of exploring various holistic modalities.
At the time, I was struggling with severe digestive disturbances due to many years of suppressed emotions, culturally imposed body image distortions, and a long-term recovery of eating imbalances. I didn’t know the mess my system was truly in until I started feeling better and had days without pain or discomfort after going through Ayurvedic treatments. This felt like a miracle, and I was hooked! I continued to travel onward through India and studied along the way - determined to uncover more of what created the imbalance in the first place. I’m sure at some point I’ll share more about this process prior to, and during this trip.
Upon returning to California, I knew I must continue on this path. Down the rabbit hole I went through a three-year program at the California College of Ayurveda, including various Ayurvedic trainings in specific areas of clinical study.
Then, the integration process. Oh boy. It wasn't so easy. I started my business in the spring of 2013, very gung-ho about beginning my own practice. There were many highs and lows and off-shoots of sharing these teachings though one-on-one health consultations, Ayurvedic body therapies, co-creating retreats, Ayurvedic cooking, assisting others on their retreats, selling Ayurvedic products and books, teaching workshops, leading Wellness Hikes and practicing Ayurveda at an ashram in the Bahamas. These years we packed with so many incredible experiences that I am incredibly grateful for! The richness is still infiltrating.
During that time period, I was also teaching yoga and providing services for employee wellness programs of small companies. These experiences led me to teach at larger companies in San Francisco such as Pinterest, Tishman Speyer, Wix, and WeWork. I loved working in these environments and introducing yoga, meditation, and stress-reduction practices to people for the very first time.
In August 2020, I took a full-time job with Exubrancy as the Community Wellness Manager for Dropbox’s Headquarters in SF. Initially, I was part of helping run a new Wellness Center and teaching yoga and meditation classes on campus. Since COVID-19, we have transitioned into a virtual wellness program that now extends to the entire global Dropbox community. This workspace brings me joy as I continue to share daily mindful stretching, meditation, and yoga nidra with employees. And now we're up to current date. :)
The teachings of Ayurveda are with me every day and it’s a lens through which I see the world and apply my own self-care practices. The well is deep and only gets deeper. Each month I still see several private Ayurvedic Consultations and 1:1 yoga and meditation sessions so feel free to reach out to find out my current availability. I also will continue to host weekend retreats and more online offerings as we move through this new era of healthcare and collective healing.
The journey continues and I look forward to sharing more someday. Thank you for reading this [yes, very long] intro and perhaps our paths will cross soon!
***Read the full Winter 2019 Seasonal Newsletter here.......below is more of a sneak peak!
According to Ayurveda, springtime is mostly considered the kapha season(depending on where you live) and it's the time of year when the earth and water elements have increased. This can lead to heaviness, sluggishness, water retention, and excess mucus. A common analogy is that it's like the sun melting the winter snow causing water to flow and rivers to flood. Because of this excess water, drying foods can be helpful (depending on your constitution and current imbalances, of course!). Millet is one of the more drying grain-like seeds that can aggravate vata in excess or in the colder and dryer months, but in the spring it can be a nice, light, alternative to rice or other heavier grains. Millet is gluten-free, alkalinizing, and high in protein (22 grams per cup).
SPRING MILLET SALAD WITH CREAMY DILL DRESSING
Vegan + Gluten Free. Serves 2-4
1 cup millet
1 bulb fennel, thinly sliced
Large handful fresh pea pods, peas removed and rinsed
1 bunch pink radishes, thinly sliced
2 spring onions, white and green parts thinly sliced
1 + cups fresh herbs (dill, mint, chives, etc.)
1/3 cup sunflower seeds, soaked overnight
1/2 cup packed fresh dill
Juice + zest one lemon
1 clove garlic, optional
1 teaspoon dijon mustard
1/4 cup extra virgin olive oil|
1/3 cup water, as needed, to thin
Salt + Pepper to taste
Cook the millet. First, rinse, drain, and soak the millet (for a least a couple hours) then toast in a small pot over medium heat until fragrant and toasty, about 2-3 minutes. Then add 2 cups water and a pinch of salt. Bring to a boil, then cover and reduce to a simmer until water is absorbed, about 15 minutes. Remove from heat, let sit for a few minutes, then fluff with a fork. Let cool.
To make the dressing, place all ingredients except for water in a small high speed blender and blend until smooth, adding water as needed for desired consistency.
Toss cooled millet with sliced fennel, peas, radishes, spring onions and herbs. Add in a big scoop of dressing, toss to coat and combine. Add more as needed. Finish with a little olive oil and fresh lemon zest. Recipe and food photos by: www.happyheartedkitchen.com.
Winter Kale Quinoa Salad
This fall recipe is from one of my favorite cookbooks, '7 Center's Ayurvedic Cookbook' compiled by Ayurvedic Chef, Mira Murphy. You can use other varieties of squash or even pumpkin to add more seasonal flare. Enjoy!
Butternut Squash Soup | Serves 6
Ghee 2 tsp garam masala
1/2 tsp nutmeg
few pinches cayenne
1/2 tsp turmeric
1/2 Tbsp fresh ginger root (peeled and grated or diced)
1 medium sized butternut squash (peeled and cubed)
2 yams chopped into bite sized cubes
6 cups vegetable stock (homemade preferred), or water
2 tsp salt
2 tsp succanut
1/2 cup pumpkin seeds
***Cover the bottom of your pot with ghee and warm until melted. Add garam masala, nutmeg, cayenne, turmeric and fresh ginger and warm until fragrant (be careful not to burn the spices). Add the cubed squash and yams and stir until coated with ghee/spice mixture. Add the stock or water and bring to a boil. Simmer until the vegetables are soft. Meanwhile place the pumpkin seeds in a pan and heat until they become golden. Blend the soup with a hand blender or transfer in small batches into a blender. Serve hot and garnish each bowl with roasted pumpkin seeds and fresh parsley.
It's summer. It's hot. We need to cool down, somehow!? In Ayurveda, we don't recommend drinking iced beverages because cold foods and drinks can put out the digestive fire, known as agni. Instead, here is a very simple recipe that will reduce heat in the body and reduce the pitta dosha.
Pitta becomes aggravated in the warmer months and it's important to incorporate calming and cooling practices to avoid agitation and other inflammatory symptoms.
By taking care of our bodies and minds properly in each season we can smoothly transition from one to the next without discomfort. The more knowledge we have about our unique constitution and how we are effected by various climates and terrains, the easier it is to apply the wisdom of Ayurveda.
Give this recipe a go and take a long exhale to enjoy the summer. Have fun and hydrate it up! xo
**Sublime Cucumber Lime**
pinch of sea salt
aloe vera juice (optional)
Pour purified water into a large pitcher (around 24oz.). Peel the cucumber partially or all the way and cut into small pieces. Squeeze the lime into the pitcher. Add a pinch of sea salt. I like Himalayan Salt, or Atlantic Grey for it's moisture content. These high mineral sea salt provide electrolytes that we often loose through sweat. You may also want to try adding aloe vera juice to your drink to increase the cooling effect. Aloe vera supports the liver, one of the pitta organs and is very purifying. If you are new to using aloe vera, try the Inner Fillet Juice since it's less bitter.
Our spring 2017 retreat is coming up and we have a couple more spaces left. Contact us ASAP if you'd like to join. The weekend will be filled with quiet time in nature, yogic practices, Ayurveda education and nourishing home-cooked meals. If you're needing a weekend away to rest and be nurtured, this could be a great opportunity that will benefit your health and connect you to the peace within. Om, Camina
We are happy to announce another "Wellness Hike" taking place this Sunday at Armstrong Redwoods State Natural Reserve, one of the most beautiful preserved redwoods forests groves on the northern California coast. We'll meet the morning of May 22nd and begin with about an hour hike. At the end of the hike we'll gather at the Forest Amphitheater in the park where we'll practice some gentle yoga for about 40 minutes, all levels are welcome. Then we will serve an full Ayurvedic meal, picnic style and enjoy our food and tea under the redwoods trees. It should be a be a wonderful day and you all are invited!
These kind of "Wellness Hike" events came about by wanting to provide people a full experience in nature, connected to the body and breath, and nourished by wholesome food. With all of us leading busy lives, we know that quiet time in nature can be the best reset and way to recharge ourselves. This event is intended to provide you with things that make most of us feel healthy and good ---time immersed in the natural elements, yoga-based movement, breath work, relaxation, a home cooked meal...etc. Yet, it's also intended to be a 'mini day retreat' unplugged from technology and the to-do list to just be with yourself and others and be filled with prana from these ancient trees (some of the them are 1300 years old). Of course, you're welcome to stay in the park as long as you want and make a whole day out of it.
Here are some other details:
*arrive at the Visitor Center parking lot by 9:30am
*bring water, layers of clothes, and wear comfortable walking shoes
*bring a yoga mat if you have one or we'll provide one for you
*the Ayurvedic meal will have vegan and gluten-free options
*kids are welcome over the age of 13
*groups of three or more can come for $30 each
*no one is turned away for financial reason, donate whatever you can
*we will have someone playing acoustic music at the end of the yoga class and through part of the meal
*we'll be back to the Visitor Center parking lot by 1pm the latest
I hope to see some of you this Sunday! To confirm you repsond to this event, call or text (707) 696-7425, or email TakeAHikeWithUs@gmail.com.
♥ ♥ ♥
It's not too late to sign up for our retreat this weekend! We're inviting all woman, daughters, and mothers to join us for our second day-long Silent Retreat at the Angela Center, Santa Rosa California. The day will be filled with meditation, medical qigong, walking the gardens and labyrinth, restorative yoga, yoga nidra, and time for quiet reflection. It will be a day unplugged and tuned in - to simply listen and enjoy the practices together. See the RSVP link below. Happy Mother's Day weekend, Camina
I'm happy to announce that some new recordings are available. Relax & Be Well is designed to provide guided practices you can use throughout the day to cultivate ease and greater alignment with nature's guiding rhythms.
I'm looking forward to guiding a retreat with my mom, Shirley Gillotti this coming Monday, October 12th. Not only is it the New Moon, but also a great time of year to begin turning inward again. It will be a full day of quiet reflection and journeying through the inner senses. The retreat will be held at the Angela Center in northern Santa Rosa that has beautiful walking trails and a labyrinth on the grounds. It's not too late to join us. If you'd like to attend, RSVP to the email below. Happy Fall Season everyone!
"Yoga Nidra reminds us that we always have access to a calm place within - a place that's
overflowing with love, where the essence of our true nature is known"
Last month I had the honor to assist Dr. Marc Halpern in his Yoga Nidra Certification Course at the Sivananda Ashram in the Bahamas. Having taken the course several years prior it was a great experience to reabsorb the teachings and support other students on their journey. The ashram setting created an ideal environment for learning with a daily rhythm that included yogic practices, proper meals, minimal sensory stimulation, and community satsang.
For those who are not familiar with Yoga Nidra, it is a state of consciousness described as "yogic sleep." There are a variety of approaches and techniques, but most of them use a guided meditation to bring you into as deep of a relaxed space as you can be while remaining awake and aware (not falling asleep). This state of consciousness is much more easily understood through experience than by describing how you may feel or listing the various benefits. Once in this state, various things may come up.
The practice is to surrender and witness whatever is arising. By giving yourself permission to rest, receive, and simply be with yourself, an opportunity for healing naturally occurs.
Throughout the course I observed our group open up in the most beautiful ways. I watched as they became more aware of physical sensation in the body, as well as acute tension in the subtle body. Yoga Nidra helps to bring awareness to areas we may be avoiding, or where awareness may be lacking. This could initially result in pain or discomfort. The opportunity here it to let go. Again, and again, until there's no longer a need for holding and the prana, or energy can flow freely again. By the end of the course it seemed that everyone was walking around in an extremely calm, dream-like state. I've noticed a similar response when teaching classes back home as people drop into a great sense of familiarity and ease.
In our busy day-to-day lives it can be rare to pause and 'do nothing.' I find that most people long for this form of nurturing and rejuvenation and usually sigh with relief upon arrival to a class. "You mean I just get to lay here?!?!" Yes, you can stop. Yes, you can be still. And yes, you can let it all go. The class environment really makes us put everything down and just for that hour unplug from our daily tasks completely. I've seen remarkable accumulated effects of this practice. Not only have I seen it lower blood pressure and reduce pain, but also help retrain the nervous system to respond to stress in a new way.
You don't have to be on a beach in the Bahamas to enter this state of consciousness. It takes you beyond time and space and even beyond this body. It shows us that any level of peacefulness and beauty that we may experience, is in fact, the peacefulness and beauty that we are. It teaches us that healing is possible and that we are the creators of our lives. Above all, Yoga Nidra reminds us that we always have access to a calm place within - a place that's overflowing with love, where the essence of our true nature is known.
I'm a fan of anything that brings us into greater contact with our inner knowing and increases our capacity to radiate peacefulness in the world. If you are new to Yoga Nidra, no experience is needed and no props are needed. All that is required is your full presence and if you are just beginning, you'll need the guidance of an instructor's voice. There are a lot great resources and recordings so I recommend experimenting with a few and finding a voice and style you connect with most. I'm excited to see Yoga Nidra brought into various communities, as I whole-heartedly believe it can benefit all.
An article from the California College of Ayurveda blog:
Spring is Here ~ Time to Keep Kapha Dosha in Balance!
By Marisa Laursen, CAS, PKS, AYT
"Early spring is the season of kapha dosha, the time when kapha-balancing practices are important to follow.
In Ayurveda it is understood that many factors influence our health and well-being. Food, exercise, lifestyle, age, climate, and cycles of time all play a part. As we come to understand our bodies and minds, we find that understanding these factors is empowering, because with this information we are able to make appropriate choices to maintain health and harmony.
Each season brings with it different influences upon our constitution. By making a few lifestyle adjustments according to the season, we proactively maintain healthy balance.
During spring, the mounting heat of the sun warms the earth, which in turn causes snow to melt and water to flow. This process is mirrored within our own bodies, as the accumulated kapha (mucous) within our body starts to liquefy and disperse. This weakens the digestive fire of the body, and can lead to spring colds and sinus problems. The word "cough" comes from the Sanskrit word “kapha,” and in spring, many people experience cough and colds. As flowers shed their pollen and fragrance, many people suffer from allergy and hay fever as well.
Following are some recommendations to help maintain health and balance during this season:
See more at: https: //www.ayurvedacollege.com/blog/spring-here-time-keep-kapha-dosha-balance#sthash.V9XvKb4g.dpuf"
I'm very much looking forward to this event in a couple weeks. A dear friend and colleague of mine have been dreaming of collaborating together and now the time is ripe! We both share the love of nature, as well as offering yogic and ayurvedic practices that increase awareness and self-care. What better place to learn about ourselves and connected to one another other than being fully immersed in the elements?! Come move your body, tune in, quiet the mind, and meditate on the beauty of simply being here. Email us at: TakeAHikeWithUs@gmail.com to sign up. Xo
"harmonize with nature, walk a path
of balance" ❤
Spring Retreat 2021
First Seasonal Newsletter