nilmabu Guided Meditation

This month, nilambu yoga introduces guided meditation. 

Guided meditations can be helpful during the particularly stressful times in life. Intense emotions or stress make the "monkey mind" particularly rambunctious.  “Monkey mind” is Anne LaMotte’s wonderful phrase for unsettled thoughts.  A quiet, seated meditation can become challenging.  So listening to another's voice can enable you to approach the practice in a new way. 

Contrasts in your meditation practice can deepen your experience.  A walking meditation practice provides new experiences that can then alter your quiet seat.  In the same manner, a guided meditation can support and renew your quiet meditation practice.  

Here's how to listen:  Click here and wait.  Depending on your default settings, you computer will open either Quicktime or Realplayer.  You can listen right there at your desk.  The meditation is 9 minutes and 31 seconds.  

Here’s how to download:  To download the .mp3 file for your Ipod or other mp3 player, simply right click here.  If you are in Microsoft Explorer, select "Save Target As...".  If you are in Mozilla Firefox, select "Save Link As..."  

So give it a try.   I hope you enjoy.  And if you have a moment, please provide some feedback to aide and guide nilambu yoga in future recordings. 

January Class Schedule Being Formulated

Well, it was just terrific to see some of the regulars in the free holiday classes this month. And I'm looking forward to returning to a regular schedule in January.

When you're making your list and checking it twice, give some thought to when you'd like to come to yoga. The schedule is being formulated so email me and let me know when you'd like to come and I'll schedule a class. Please send first and second choices. And if you've got a friend or two, and you've got a time you'd like to come, I'll do my best to accommodate.

Classes will begin the week of January 21st, 2008. Here is nilambu's proposed schedule of classes. Do not hesitate to contact me with feedback or suggestions or requests.  I will adjust if at all possible. Flexibility and responsiveness is an advantage of a small studio!  

Give the Gift of Yoga

This year, give the gift of yoga to someone you love. Sometimes, a free lesson is all one needs to get started and hooked. Do you know someone who might benefit from yoga?

And flexibility is NOT a prerequisite!  I often hear that one "can't" do yoga because he is not flexible. (It's mostly guys I hear this from.)   In fact, some who are flexible need yoga to build strength; others who are strong need yoga to promote flexibility. It's all about balance. And well, most people can benefit from the awareness that yoga brings. Special holiday rates for gift certificates or first time customers are now available...And current clients can give a gift to themselves too!

Just check out the rates and contact me to order.  Note that these gift certificates will NOT expire (unless I move, which is not foreseen), and will be scheduled at a mutually convenient time as soon as requested. You can also sign up a friend for nilambu notes, this e-newsletter, by filling out the box above. 

Free Holiday Yoga Classes  

This month, nilambu yoga is offering free classes in gratitude to my clients for their patience during this time of mourning and recovery. In the spirit of the season, I'll be offering classes to alleviate the noise and stress of these dark winter weeks. Such quietness is hard to achieve amid contemporary commercial clutter.   Traditionally, these weeks before the holidays are a time of watchful preparation, calm and quiet as well as a time of heightened awareness that dovetails well with yoga's year-round goals.  

The following classes will be offered.  Each will have a physical focus and a philosophical focus and, of course, all will start with

• a guided meditation to transition away from our busy lives and into our class (see below)
• sun salutations as we should worship what little we have this time of year!; and
• standing postures to provide a foundation and prepare the body for twisting, balancing, sitting or backbending.  

I will teach as few as one person or as many as four. Current clientele will be given priority.  Email me to reserve your place.  I look forward to seeing you.     

Monday December 3rd Twist             Not Grasping (5th yama) 
5:30 - 6:45 pm
7:00 - 8:15 pm  

Tuesday December 4th Balance         Compassion (1st yama) 5:15 - 6:30 pm

Thursday, December 6th Balance         Compassion (1st yama)
1:30 - 2:45 pm

Monday, December 10th Seated           Not Stealing (3rd yama) - also known as not consuming too much. 
5:30 - 6:45 pm
7:00 - 8:15 pm  

Tuesday, December 11th Backbending   Purity (1st niyama) 1:30 - 2:45 pm
5:15 - 6:30 pm

Summer Classes Continue

At nilambu yoga the student gets very personalized attention in small classes. Only 4 students are permitted to enroll, so the teaching responds closely to the participants. You are welcome to join up at anytime. A new 7 week class session begins the week of June 13th and continues through the week of July 25th.

Classes are held on the following days and times:

• Monday 5:30 - 6:45 pm (space available)
• Tuesday 10 - 11:15 am (space available)
• Tuesday 5:30 - 6:45 pm (space available)
• Tuesday 7:00 - 8:15 pm (space available)
• Wednesday 5:30 - 6:45 pm (space available)
• Wednesday 7:00 - 8:15 pm (full)
• Saturday 8:00 - 9:15 am (space available)

The cost for 7 weeks is $135 except for the Monday night class. No class is held on July 4th, so the Monday night class meets only 6 weeks and is $115. Single classes are available ($20) if space is available.

New comers are welcome anytime! New clients are entitled to a free 45 minute private orientation session with me. Ideally, this private time should be scheduled before attending any class, but this orientation is not a prerequisite. If there's room, we'll accommodate you in the class. Please email me first to ensure a space at cass@nilambu.com.

Private sessions are always available. Also, if you have a group of friends and would like to schedule a class, with a minimum of three, I'd be happy to set up a session at a convenient time.

Poetry: "The Ocean" By Moschus

The Ocean by Moschus

3rd century B.C.
Translated from Greek by Percy Bysshe Shelley

When winds that move not its calm surface sweep

The azure sea, I love the land no more;

The smiles of the serene and tranquil deep

Tempt my unquiet mind. – But when the roar

Of Ocean's gray abyss resounds, and foam

Gathers upon the sea, and vast waves burst,

I turn from the drear aspect to the home

Of earth and its deep woods, where intersperst,

When winds blow loud, pines make sweet melody.

Whose house is some lone bark, whose toil the sea,

Whose prey the wondering fish, an evil lot

Has chosen. – But my languid limbs will fling

Beneath the plane, where the brook's murmuring

Moves the calm spirit, but disturbs it not.

Check out other poetry in nilambu’s poetry gallery here.

Come to a class, and you’ll hear other lyrical words to guide you into your savasana (corpse pose).

nilambu Classes Ongoing

Classes focus on different aspects of yoga every week (Every class includes meditation). The participants are limited to ensure personalized attention with no more than five participants.

There will be no classes held the week of March 14th.

Schedule: Both the Advanced Beginner Class and the Low Intermediate class are nearly full. Both the Beginner classes are wide open for enrollment.

Tuesday 5:30 – 6:45 pm Advanced Beginner

Tuesday 7:00 – 8:15 pm Beginner

Wednesday 5:30 – 6:45 pm Low Intermediate

Thursday 11:30 am – 12:45 pm Low Intermediate

Cost: Clients enrolled are given space priority. A single class is $20. A 4-week course session will run from the week of March 21st to the week of April 11th for $75. Make up classes are available, but please confirm and call 202-333-8854 to ensure a space.

Free: All new clients are entitled to a free 45 minute private orientation session. Please contact me directly to schedule at cass@nilambu.com.

Private Sessions: Private and semi-private sessions are available. Please inquire.

nilambu Classes Resume

On January 31, 2005, the nilambu class schedule will resume. This session will run for six weeks, ending the week of March 7th. Class sizes are very small to ensure personalized attention with no more than five participants.

Schedule:

Monday 5:30 – 6:45 pm Low Intermediate

Tuesday 11:00 am – 12:15 pm BeginnerT

uesday 5:30 – 6:45 pm Advanced Beginner

Tuesday 7:00 – 8:15 pm Beginner

Both the Advanced Beginner Class and the Low Intermediate class are nearly full. Both the Beginner classes are wide open for enrollment.

Cost: The entire 6 weeks is available for $115.00 (cash or check please). Make up classes are available as are single classes, but please confirm and call 202-333-8854 to reserve a space. First come, first serve but those signed up for the entire 6 week session are given space priority. Single class rate is $20.00.

Free: All new clients are entitled to a free 45 minute private orientation session to review goals and concerns. Please contact me directly to schedule at cass@nilambu.com.

Private Sessions: Private and semi-private sessions are available. Please inquire.

Neptune Seminars Announced

nilambu initiates the Neptune Seminars this term with three offerings.

Neptune seminars are two hour workshops that allow time to go to the depths. Nothing beats the experience of simply doing yoga, and these workshops will provide you with the awareness and experiential knowledge of yoga’s benefits to address particular ails.

When afflicted with pain, the relief that can result from moving your own body confers an often elusive sense of control. You just need to know how to move and what to move, and I’ll even tell you why.

A work sheet with instructions is included for home use. Space is limited to 5 participants and the cost for each is $30.

Insomnia Friday, February 4th 6:00 pm – 8:00 pm

Back Pain Sunday, February 27th 4:00 pm – 6:00

Headaches Saturday March 5th 10:00 am – Noon

Free Classes Until Columbus Day!

Come and try out nilambu classes on any of the following days -

Monday, September 27th 6:30 – 7:15 pm
Tuesday, September 28th 10:00 – 11:15 am
Tuesday, September 28th 6:30 – 7:15 pm
Saturday, October 2nd 10:00 – 11:15 am
Monday, October 4th 6:30 – 7:15 pm
Tuesday, October 5th 6:30 – 7:15 pm

Classes are small enough to accommodate all levels so all are welcome any day. Just call 202-333-8854 or email info@nilambu.com to reserve a spot. Space is limited to 6 per class.

Also special introductory rate of $35 for an hour private session is available until October 5th.

Fall Class Sessions Announced

New nilambu class sessions run for 7 weeks from Saturday, October 16th to Monday, December 6th. No classes will be held the week of Thanksgiving from November 20th to November 27th. And there’ll be an extra long component of meditation to calm all our nerves on Tuesday, November 2nd!

Class levels: nilambu classes offers classes at various levels. The classes are small (6 clients maximum) to ensure personal attention and responsiveness. I am happy to consult to find your most suitable class.

Monday Evenings 6:30 to 7:45 pm
Quarter Moon

For those who are rising or receding in their practice.

Tuesday Mornings 10:00 to 11:15 am
Full Moon

For those who have never practiced yoga.

Tuesday Evenings 6:30 to 7:45 pm
Full Moon

For those who have never practiced yoga.

Provisional Class Offerings

(if enough interest; level determined by those who register)
Saturday Mornings 10:00 to 11:15 am

Sunday Afternoon 4:00 to 5:15 pm

Cost: The entire 7 weeks is available for $135.00 (cash or check please). Make up classes are available as are single classes are available but please confirm and call 202-333-8854 to reserve a space. First come, first serve but those signed up for the entire 7 week session are given space priority. Single class rate is $20.00. Free Introductory session should be arranged first to ensure smooth transition into the flow.

Free: All new clients are entitled to a free 45 minute private orientation session to review goals and concerns. Please contact me directly to schedule at cass@nilambu.com.

Other services: Private and semi-private sessions are a great way to boost your practice or to hone in on a particular challenge. To encourage consistency, special private packages for groups or singles are available, just inquire. Gather some girlfriends and give nilambu a call to fashion a special class just for your group.

What Are nilambu notes?

Welcome to the first edition of nilambu notes! Cass Metzger, RYT, writes this monthly e-newsletter to deepen your understanding of your physical yoga practice. This premier issue also introduces and announces the opening of nilambu: a personal yoga studio in Washington DC. I want to share my new enterprise with all of you, and I hope that you will forward this news along to your friends (especially those who live in the DC area).

Why read a newsletter on yoga? For those who haven’t yet experienced the benefits of yoga, maybe this news will tempt you to try. (To find a registered teacher in your area click here http://www.yogaalliance.org/YA/index.jsp) For those of you who already practice yoga, you know the experience on the mat is very important and an essential prerequisite. No book knowledge can substitute for the sensations of actual experience on your mat.

Yet many don’t have the time to investigate yoga beyond the physical practice. Yoga philosophy clearly delineates the difference between intellectual knowledge and experiential knowledge. But the immeasurable riches behind and beyond the physical practice of yoga are not widely known.

What elements of yoga will nilambu notes address? nilambu notes will expand your mind to connect with how your body extends on the mat. Only by fostering flexibility of the body, mind and soul will the full benefits of yoga be enjoyed.

These nilambu notes will be small nuggets; subsequent issues will be half the length of this introductory edition and more substantive. nilambu notes will point you to other reliable resources to enable further investigation for those interested. The scope of nilambu notes includes:

• History Understanding the evolution can validate your own personal yoga experience.
• Customs Diet, lifestyle and breathing can all animate your endeavors in yoga.
• Culture The philosophy can contribute to a better integration of yoga into other aspects of your life. Yoga can seem alien to Westerners, but the culture around yoga is not as foreign as you may think.
• Literature The popularity of yoga generates lots of books and articles which feature this ancient practice. Reviews will assist you in discerning among the overwhelming resources.
• Current Yoga Events Special yoga conferences and meetings will also be noted.

If you have any suggestions or specific questions for nilambu notes, please don’t hesitate to submit them.

I hope you enjoy receiving nilambu notes. If this e-newsletter was forwarded to you by a friend and you’d like to register your email address to get nilambu notes directly, click here.

New Class Sessions to Begin in 10 Days!

New nilambu class sessions begin Monday, May 30, 2004.

Yoga in the summer? Yeah, its summertime, but the cicadas are coming! Get some relief from the sound, smell and annoyance of these bugs with a great indoor yoga class! See this CNN article.

Class levels: The moon governs the tides, and the tides move the ocean. nilambu classes offers classes at various levels. In recognition of the mercurial nature of our bodies, these guidelines simply guide. At any time in any class, should you need to practice at a higher level or lower level, nilambu’s small class size can accommodate. You are the captain of the ship, but I am happy to consult to find your most suitable class.

Monday Evenings 6:30 to 7:45 pm
Full Moon

This session is designed for those who have never practiced yoga.

Tuesday Evenings 6:30 to 7:45 pm
Quarter Moon

This session is flexible for those who are rising or receding in their practice.

Tuesday Mornings 10:00 to 11:15 am
Full Moon

This session is designed for those who have never practiced yoga.

Saturday Mornings 10:00 to 11:15 am

Quarter Moon

This session is flexible for those who are rising or receding in their practice.

For more detailed information on nilambu course structure and offerings click here.

Cost: Classes will run for eight weeks and cost $160.00 per person (cash or check please).

Free: All new clients are entitled to a free 45 minute private orientation session to review goals and concerns. Please contact me directly to schedule at cass@nilambu.com.

Schedule: No classes will be held one week in June: on Saturday, June 5th, Monday June 7th or Tuesday June 8th. This summer 8 week session will last nine weeks and conclude the week of July 26th.

Other services: Private and semi-private sessions are a great way to boost your practice or to hone in on a particular challenge. To encourage consistency, special private packages are available.

Neptune Seminars afford time to go to the depths for several hours on a weekend. In this format, students can concentrate and distill aspects of yoga in a manner that a regular class session simply doesn't allow time to do.

Teacher: All classes are taught by me (Cass Metzger, RYT). Learn about my extensive training and qualifications here