A New Start

It’s a new year and it’s a great time to hit the Restart Button. It’s a chance to begin again so here’s a tip on how to make your dreams become a reality. When planning a goal for the new year, the most important step is knowing what you want. This is where meditation is key. When we practice Primordial Sound Meditation, one of the first things we ask ourselves is “What do we really want?” It’s surprising how few people actually spend time thinking about what they want. The more we think about what it is we want, the more refined our answers can become. This allows us to see opportunities that we may have missed. Also the universe opens new worlds of possibilities you may never have thought of for yourself. Take a look on the inside to see what you want on the outside.

Santa Claus Came to Town

Hey Kids! Our Santa Tracker managed to catch Santa Claus on video flying near the Muttart Conservatory in Edmonton. He must be using the well-known landmark as a navigation point. We would also like to give the adults a few tips about dealing with that old Grinch known as STRESS.

Keep your expectations realistic.  We all want the perfect holiday season complete with snow, a fireplace and stockings hung with care. We've seen it a thousand times on television, in the movies and on countless Christmas cards. The problem is when your reality fails to meet your expectations you'll end up disappointed. Ask any six year-old with a two page wish list. If you go into the season without expectations you may be wonderfully surprised at what shows up. Being present is a true present.

Practise gratitude for what you already have.  Make a list of all the people, places and things you hold dear. It's bound to make you feel happier and remember, you'll receive more of what you value.

Treat yourself well over the holidays. This means being moderate in all things so you won't suffer the consequences of over indulgence. Find a balance so you can enjoy the company of friends and family. Go for a walk. A little exercise always elevates your mood.

Give to others. It doesn't have to be extravagant - it could be just a smile. You'll make someone else happy and you'll feel good too.

Give to yourself. During the hectic holidays and the whirl of social gatherings, one of the nicest gifts you can give yourself is peace and joy. Why not try meditating before everyone else gets up on Christmas morning. I know it will make the day special.

Get the Jump on Christmas

Christmas lights

Crabby drivers 

Busy Shopping Malls

It looks like the Festive Season is here. It seems to sneak up on us earlier and earlier. We barely get the lid nailed down on the Halloween coffin and up pops Santa Claus. With the Holidays there comes never ending to-do-lists and frayed nerves. This year we would like suggest a few tips about dealing with that old Grinch known as STRESS.

Keep your expectations realistic.  We all want the perfect holiday season complete with snow, a fireplace and stockings hung with care. We've seen it a thousand times on television, in the movies and on countless Christmas cards. Unfortunately, when your reality fails to meet your expectations you'll end up disappointed. Ask any six year-old with a two page wish list. If you go into the season without expectations you may be wonderfully surprised at what shows up. Being present is a true present.

Practise gratitude for what you already have.  Make a list of all the people, places and things you hold dear. It's bound to make you feel happier and remember, you'll receive more of what you value.

Treat yourself well over the holidays. This means being moderate in all things so you won't suffer the consequences of over indulgence. Find a balance. Go for a walk. A little exercise always elevates your mood.

Give to others. It doesn't have to be extravagant - it could be just a smile. You'll make someone else happy and you'll feel good too.

Give to yourself. During the hectic holidays, one of the nicest gifts you can give yourself is peace of mind. Why not try meditating before you set out on your Christmas journey. It'll  get you into the flow and everything will go a little smoother. Happy Holidays!

The First Snow: A Natural Pause for Reflection

The first snowfall of the season changes everything. The streets grow quieter, the air feels softer, and the usual rush of life seems to ease. Traffic slows, people walk more carefully, and a calm settles over neighbourhoods and parks. It’s as if the world takes a collective breath and invites us to do the same.

This natural slowing down makes the first snow an ideal time to turn inward. The hush that falls over everything creates space for reflection. With fewer distractions, it becomes easier to notice our thoughts and how busy our minds have been. The stillness outside encourages stillness inside.

Moments like this remind us how valuable it is to pause deliberately; not just because the weather demands it, but because our well-being depends on it. One powerful way to make use of this seasonal quiet is through Primordial Sound Meditation, a traditional practice that uses a personal mantra, to guide the mind into deep rest and awareness. As the snow settles on the ground, taking time to meditate can help us settle in calm and clarity as well.

Meditation, Gratitude, and Thanksgiving: A Perfect Match

Thanksgiving is all about gratitude—but why save that feeling for just one day? Primordial Sound Meditation is a simple way to make thankfulness part of your everyday life.

Meditation is often seen as a practice for calming the mind, but it’s also a powerful way to cultivate appreciation. By slowing down, breathing deeply, and observing the present moment, we create space to notice what’s already good in our lives. Even simple meditations, like focusing on three things you’re grateful for each day, can shift your mindset toward abundance rather than scarcity.

Why Gratitude Matters at Thanksgiving (and Beyond)

Thanksgiving reminds us to gather, share, and give thanks. But when we actively practice gratitude through meditation, we move beyond a once-a-year ritual and into a daily habit of noticing and appreciating. This not only enhances our sense of well-being but also strengthens our connections with others, making us more patient, kind, and present.

This Thanksgiving, enjoy the holiday feast, but also give yourself the gift of gratitude through meditation. It’s something you can enjoy everyday of the year.

Finding Me Time

How to Start Meditating Now That the Kids Are Back in School

As the kids settle back into their school routines, you might find yourself with a little extra time on your hands. The house is quieter, the mornings are less rushed, and suddenly, there's a pocket of "me time" you haven't had in months. What better way to use this newfound time than to learn how to meditate? It’s more than just a way to fill your day - it’s an investment in your well-being, a tool to reclaim your peace, and a pathway to a more balanced, mindful life.

Why You Should Meditate

Life as a parent is busy, demanding, and often chaotic. It’s easy to put yourself last, but self-care is not a luxury - it’s a necessity. Meditation is one of the simplest, most effective ways to practice self-care, with benefits that extend far beyond those quiet moments on the cushion. Here are some compelling reasons why you should start meditating:

1. Reduce Stress and Anxiety

Meditation is a powerful tool for managing stress and anxiety. It teaches you to slow down, breathe deeply, and focus on the present moment. Through regular practice, you can learn to calm your mind, reduce the swirl of anxious thoughts, and approach life’s challenges with a clearer, more centered perspective. For many, it becomes a sanctuary from the daily pressures of life, providing a much-needed break for your mind.

2. Improve Focus and Concentration

Whether you’re juggling work, family, or endless to-do lists, staying focused can be a challenge. Meditation trains your mind to stay on task and resist distractions, enhancing your concentration and productivity. It’s like a workout for your brain—one that helps you become more efficient and present in everything you do.

3. Enhance Emotional Well-being

Emotions can be overwhelming, especially when you’re balancing the needs of everyone around you. Meditation encourages emotional resilience by teaching you to observe your thoughts and feelings without getting caught up in them. This practice of non-judgmental awareness can lead to greater self-compassion, reduced negative emotions, and a more positive outlook on life.

4. Improve Sleep Quality

Poor sleep is a common struggle, especially for busy parents. Meditation helps to quiet the mind and relax the body, making it easier to drift off to sleep and stay asleep. By incorporating meditation into your evening routine, you can create a calming ritual that signals to your body that it’s time to rest.

5. Strengthen Your Relationships

When you’re stressed or overwhelmed, it’s easy to be reactive with those around you. Meditation fosters patience, empathy, and mindful communication, helping you to respond thoughtfully rather than react impulsively. By cultivating inner peace, you create a ripple effect that positively impacts your interactions with your partner, children, and others in your life.

How to Get Started with Meditation

Starting meditation is easier than you might think. You don’t need any special equipment, just a few minutes of your time and a willingness to try. Here’s a simple guide to get you going:

1. Choose Your Space

Find a quiet, comfortable spot in your home where you won’t be disturbed. It could be a corner of your bedroom, a cozy chair in the living room, or even outside on your patio. The goal is to create a space that feels inviting and serene, where you can relax and focus.

2. Set a Timer

Start with just five minutes. As you get more comfortable, you can gradually increase the time. Setting a timer allows you to fully relax without worrying about watching the clock. Use a gentle alarm sound to signal the end of your session.

3. Focus on Your Breath

Sit comfortably, close your eyes, and take a few deep breaths. Inhale slowly through your nose, hold for a moment, and then exhale through your mouth. Focus on the sensation of your breath—how it feels as it enters and leaves your body. If your mind starts to wander (and it will), gently bring your attention back to your breath without judgment.

4. Get Guidance from a Professional

Just as your kids have professional teachers guiding them through their learning journey, having a professional meditation instructor can make a significant difference in your meditation practice. A trained teacher can provide personalized guidance, answer your questions, and offer feedback that’s tailored to your needs. They can help you overcome common hurdles like a restless mind or difficulty staying focused, making your meditation journey more effective and enjoyable. Many instructors offer both in-person and virtual sessions, so you can find a setup that works for you.

5. Use a Guided Meditation

If working with a professional instructor isn’t an option right away, you can start with a guided meditation app like Headspace, Calm, or Insight Timer. These apps offer a variety of guided sessions that can help you ease into the practice, from simple breathing exercises to visualizations and affirmations.

6. Be Kind to Yourself

Meditation is a practice, and it’s normal for your mind to wander. Don’t be hard on yourself if it takes time to get the hang of it. The key is consistency. Even a few minutes of meditation each day can make a significant difference in how you feel.

Making Meditation Part of Your Routine

To make meditation a habit, try to meditate at the same time each day. Morning meditation can set a positive tone for your day, while an evening session can help you unwind before bed. You might also find it helpful to meditate during those quiet moments between activities, like after dropping the kids off at school or before picking them up.

Embrace Your Me Time

This season of newfound me time is a gift—a chance to invest in yourself. Learning to meditate is one of the best ways to use this time, offering benefits that extend far beyond the minutes spent in quiet reflection. Whether you choose to learn on your own, through an app, or with the guidance of a professional, the most important step is to begin. So, grab a cushion, take a deep breath, and give yourself permission to just be. Your mind, body, and spirit will thank you.

Meditation on Vacation

Vacations give you a chance to get off the phone, unplug and put on your "no-thinking cap". It’s also a great time to deepen your meditation practice. While most people see a holiday destination as a place to relax, “getting there” can be quite stressful. One only has to imagine busy airports, congested traffic, road construction, security checks and suddenly your blood pressure is up a couple of points. It seems like travel always entails a certain amount of waiting around and in our go-go society this is difficult for most people - but it is also the perfect time to meditate.

In the airport, while waiting on a flight, simply close your eyes and follow your breath or your mantra. You may be distracted by everything around you - the flight announcements, muzak, crying babies, belligerent customers - but as you continue your meditation you will find the pandemonium begins to melt away and you will be transported inward. Not only is this a pleasant way to pass the time, it also has the benefit of leaving you refreshed and ready to continue on your trip.

As for you road warriors, fighting traffic is the epitome of stress. Bumper to bumper traffic, road construction and road rage all take their toll. No, we’re not advocating meditating while driving! Instead find a place to pull over. You might even find a special place you may have overlooked or a beautiful vista you’ve never seen before. Now take some time for a meditation session. Some of our most wonderfull experiences during our vacation have been at these rest stops. Use the time to re-centre and refresh yourself. Be mindful of where you are. When you return to the road, your body will thank you for the break and the rest of the journey will be easier.

Bon Voyage and see you in the Gap.

Grow Younger!

Primordial Sound Meditation (PSM) is a technique that can help you relax and reduce stress, and it might even slow down the aging process! Basically, the idea behind it is that stress can cause our bodies to age more quickly. But by practicing Primordial Sound Meditation, we can reduce stress levels and help our bodies stay healthy and youthful for longer.

During the practice, you are given a personal mantra to repeat silently to yourself, which can help you enter a deeper state of relaxation. This helps to calm your mind and reduce the physical effects of stress, like increased heart rate and muscle tension.

Over time, regular meditation practice can help to reduce inflammation and improve immune function. Additionally, PSM has been shown to have a positive effect on the telomeres, the protective caps at the end of our chromosomes that shorten as we age. A study conducted by the Chopra Center for Wellbeing found that practicing PSM can increase the length of telomeres and longer telomeres are linked to better health and a slower aging process. So if you're looking for a natural way to slow down aging and improve your overall health and well-being, Primordial Sound Meditation could be a great option to try!

Spring Cleaning for the Mind

Ah, springtime in Edmonton—when nature wakes up from its winter nap and we feel that itch to spruce up our spaces. But while we're busy dusting and decluttering our homes, let's not forget about tidying up our minds too!

That's where Primordial Sound Meditation (PSM) comes in. It's like a deep clean, but without the vacuuming and scrubbing. Instead, you get to kick back, relax, and let your thoughts take a breather.

Think of it this way: just like how we toss out old junk during spring cleaning, PSM helps us toss out mental junk too. By repeating a personalized mantra—a special sound that matches the vibration of the universe at the time you were born—we can chill out and clear our heads of all that mental clutter.

PSM is basically spring cleaning for your mind. It's all about freshening up your mental space, wiping away stress and anxiety, and making room for some good vibes.

And you know what's cool? It's not just about feeling relaxed. PSM can actually help you embrace change and roll with life's punches. Just like how we spruce up our homes to welcome in a new season, PSM can help us get ready to tackle whatever life throws our way.

So, as you bust out the broom and mop for your annual spring cleaning spree, why not give your mind a little love too? Take a break, find a comfy spot, and let PSM do its thing. Your life will thank you, and you'll be ready to take on the world with a fresh perspective. Happy cleaning! 🌸✨

Spring Is Coming…

Spring is a season of new beginnings and renewal, with longer days, warmer weather, and blooming flowers. It is a time of year that brings with it a sense of freshness and a feeling of energy. It is also a great time to start a meditation practice or renew your current practice.

One of the most significant benefits of meditation during springtime is the increased energy and motivation that comes with the season. The longer days and warmer weather offer an opportunity to tap into the natural energy and channel it into our goals and aspirations. By setting intentions during our meditation practice, we can harness the energy of spring to propel ourselves forward.

Another benefit of meditation during spring is the ability to reduce stress and anxiety levels. Spring can be an exciting time, but it can also be stressful. The end of the school year, tax season, and spring cleaning can all contribute to increased stress levels. Meditation is a powerful tool for reducing stress and anxiety. By taking a few minutes each day to sit in stillness and quiet the mind, we can create a sense of calm that will help us navigate the challenges of spring with greater ease.

Additionally, meditation has been shown to have a positive impact on mental health. The change in season can have a profound effect on our mood and mental health. The longer days and increased exposure to sunlight can help to boost our mood and alleviate symptoms of depression. Regular meditation practice can also help to reduce symptoms of anxiety and depression and promote feelings of well-being and happiness.

Furthermore, meditation can improve focus and productivity, making it easier to stay on task and be productive. The increase in energy and motivation that comes with spring makes it an excellent time to tackle projects and goals. By taking a few minutes each day to quiet the mind, we can create a greater sense of mental clarity and focus that will help us accomplish our goals.

Finally, regular meditation practice has numerous physical benefits. It has been shown to reduce inflammation, lower blood pressure, and improve immune function. By taking care of our body through meditation, we can enjoy the benefits of improved physical health throughout the spring and beyond.

Learn Something New

Our next Refresh & Recharge  Meditation class starts March 5th. No experience or prerequisite necessary. Perfect for beginners or anyone who wants to get back on track with their Meditation practice. You'll discover the BASICS of successful meditation - What meditation is, what it isn't, what experiences to expect and the many benefits that will unfold for you when you learn to meditate. Learn to direct your attention inward; to go beyond your thoughts, emotions, memories and worries, into the silence and stillness within - so you can refresh and recharge. 

Our Superheroes Gala for Autism

We're delighted to support the "Our Superheroes" Gala for Autism hosted by the Children's Autism Services of Edmonton. It starts Friday, January 27 - 6:30 at the Edmonton Marriot River Cree Resort and features comedian Michael McCreary. There will also be a silent auction. Register by calling (780) 495-9235 or visit www.childrensautism.ca

Lao-Canadian Origins Celebration

Join the Lao Community of Alberta on Saturday, September 3rd as they celebrate the migration story of Lao people to Canada.  They are hosting "Lao-Canadian Origins", an event that includes a Lao traditional dinner, traditional dance performances and modeling show as well as speakers and Lao music. The event will be held at The Canadian Druze Centre, 14304 134 Ave NW Edmonton. Cocktails are served at 6 pm.

Tickets are $35 - call 780-919-6749 | 780-974-8302 | 780-271- 3606

Join Us For Healthy Kids Day

At YMCA Healthy Kids Day, the focus is on how to maintain a healthy mind, body and spirit all year long. We're glad to be able to participate in the event and we'll be talking about our Unplug & Recharge Meditation Class at the Muttart Conservatory. We encourage the connection between a calm, healthy parent and a calm, healthy child. During the free event, we will be demonstrating a mindful exercise parents and children can do together to develop their appreciation of the world around them. Stop in and see us at the William Lutsky Family YMCA | 1975 - 111 St | 12-3pm

She's Baaack...

Putrella has returned and she's bloomin' great! When we took this video she was still curled up in the Muttart Conservatory biding her time getting ready to explode. Our Unplug & Recharge Meditation Class had a chance to share some space with this giant of the flower world. We like to think she meditated with us during our class. Now that's she has bloomed, her flower is a gorgeous purple/red but her fragrance leaves a little to be desired. The scent is suppose to mimic carrion. Putrella reminds me of Audrey II, the flower in the play "Little Shop of Horrors". Crowds are lining up to see her. In fact yesterday, the Muttart Conservatory stayed open all night and will be open again tonight until 9 PM. Will she displace our next meditation class? Stay tuned to find out.

Meditation in the Tropical Pyramid

We wrapped up our Unplug & Re-Charge Meditation Class last night in the Muttart Conservatory. It's so strange walking out into the snow after spending the evening in the sultry Tropical Pyramid. Our next Uplug & Re-Charge Meditation class starts April 9th. No experience or prerequisite necessary. Perfect for beginners or anyone who wants to get back on track with their Meditation practice. You'll discover the BASICS of successful meditation - What meditation is, what it isn't, what experiences to expect and the many benefits that will unfold for you when you learn to meditate. Learn to direct your attention inward; to go beyond your thoughts, emotions, memories and worries, into the silence and stillness within - so you can recharge. Click here for details.