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December 2010
- Issue 49

Wow!  December!  One of my students said to me the other  night that it seems like we just did our Yoga in the park that we held in the summer!  Another year, come and gone.  How has your life changed over these past 12 months?

We don't offer too many classes this month.  Of course you can always see what we're offering at www.intoyoga.ca/classes.htm.  In January we start a whole new array.  We've got some new classes planned for 2011 too.  Yoga for Weight Loss (how appropriate after the holidays), and Yoga for Men are among them.  Beginner Yoga returns to Kerrisdale Community Center on Monday mornings.

We'll also be adding new classes at Greentree Village.  Look for Meditation, Belly Dancing and Hatha Yoga Level 2, along with Pilates and our regular Yoga programs.

Also in January, by popular request, we will be holding another 30 DAY HEALTHY BODY CHALLENGE.  There are some great prizes to be won.  Start rounding up your friends and family now, because the more people you have join the challenge with you, the  more chance you have at winning one of our GRAND PRIZES.  More information to come later this  month.  Keep watching www.intoyoga.ca for details.

Not sure what to get friends and family for Christmas?  I've listed a few ideas below.  Plus, of course, we'll be offering GIFT CERTIFICATES for our Greentree Village location.  Call or email me if you're interested in purchasing one or more. 

Also available are COMPLIMENTARY GIFT CERTIFICATES for our Corporate Programs.  These certificates are the best, because they are no cost to you or the person who receives it.  This is our way of thanking you for the referral.

If you or someone you know could benefit from a complimentary Yoga class with at least 10 other staff members at their work place, call me for your NO COST Certificate now.  Complementary certificates are for new clients only.

Watch for our updated Winter schedule later this month at www.intoyoga.ca/classes.htm.

I hope you enjoy this month's Newsletter.

How to Practice Mindfulness Meditation
For Your Baby
Mom With Baby 
Yoga Holiday Gifts 
Recipe - Shredded Brussels Sprouts 
Yoga/Pilates & Nutritional Cleanse Seminars at Work
We Want Your Feedback 
Promote YOUR Business
Quips and Quotes
Find us on Twitter and Facebook
Past Newsletters
Your Contributions Welcome
Our Privacy Policy
Email A Friend 

How to Practice Mindfulness Meditation
by Carole Parker

As you start the mindfulness meditation practice, you have a sense of your body and a sense of where you are, and then you start to notice the breathing. The entire feeling of the breath is imperative. The breath should not be forced, try to breathe naturally. The breath is going in and out, in and out. With each breath you become relaxed.

During mindfulness meditation practice try to recognize the movements of the mind, which you experience as thoughts. As soon as you start thinking about something with emotions attached, try use the breath as the object of meditation; it is particularly helpful because it will relax you.

The objective of mindfulness meditation is not to distract your attention away from stressful thoughts, but rather to just observe the thoughts without responding to them. You have to be a neutral observer of everything that passes before your attention. Your goal is not to be focused, but rather to be mindful, that is, to be fully aware and awake of what is going on in the present moment.

Mindfulness is the condition of being fully engaged in the present moment, without analyzing or in other words without 'overthinking' the experience. Rather than worrying about the future or reflecting on the past, mindfulness meditation toggles the focus to what's happening right now.

Everything is welcomed. You just pay attention to whatever is there. Try not to form an opinion or evaluate - just sit calmly and observe. Sooner or later, the mind will become calmer and incoherent thoughts will begin to slow, but try to keep away from the temptation to think about this understanding.

When ready slowly finish your practice. Allow yourself a few seconds to just sit and feel the effects of your meditation. It is essential not to try to evaluate how you did and avoid labeling it as a good or bad practice, just allow it to be what it is. Mindfulness meditation is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Practicing mindfulness meditation helps you to develop a skill to stay calm and not react to everyday stresses, but rather let them pass as events.

About Carole Parker
Carole is the author of some web-blogs in Health category. You can find more interesting and useful information at Yoga and Meditation Blog and Ideal Weight Blog.


For Your Baby

A new Vancouver based online website www.apricotculotte.com for new and preloved clothing for babies is now open for business!  The second hand clothing is all imported from France with lots of great brands such as Petit Bateau, Catimini, Jacadi, etc. The new items are end of season and discounted up to 50% off retail value.

Mom with Baby

As a new parent, you're probably looking for activities to do with your baby.  Now there is a new on line directory targeted for Metro Vancouverites.  Visit www.momwithbaby.com to find meetups, movies, child minding, yoga and more. Lots of stuff for dads too. You can even write reviews to let other parents know what you'd recommend.  Why not create your account and vote for classes you've attended with Into Yoga?

Yoga Holiday Gifts

Looking for something special for the Yogi or Yogini in your life?  How about shopping at one of these on line stores for the holidays?






Of course, don't forget to call Into Yoga at 604.421.9872 for a gift certificate available at our Greentree Village location in Burnaby or a complimentary corporate class.

hredded Brussels Sprouts  (Yields 8 Servings)

For most people, you either love 'em or hate 'em.  But for many it's just finding the right flavoring and recipe.  Try this over the holiday season.


  • 1/2 pound sliced bacon

  • 1/4 cup butter

  • 2/3 cup pine nuts

  • 2 pounds Brussels sprouts, cored and shredded

  • 3 green onions, minced

  • 1/2 teaspoon seasoning salt

  • pepper to taste


  1. Place bacon in a large, deep skillet. Cook over medium-high heat until crisp. Drain, reserving 2 tablespoons grease, crumble and set aside.

  2. In the same skillet, melt butter in with reserved bacon grease over medium heat. Add pine nuts, and cook, stirring until browned. Add Brussels sprouts and green onions to the pan, and season with seasoning salt and pepper. Cook over medium heat until sprouts are wilted and tender, 10 to 15 minutes. Stir in crumbled bacon just before serving.

Nutritional Information Per Serving:

Calories: 217; Total Fat: 15.8g; Cholesterol: 26mg; Sodium: 344mg; Total Carbs: 12.4g;
Dietary Fiber: 5g; Protein: 10.2g


Yoga/Pilates & Nutritional Cleanse Seminars at Work

We're passionate about bringing Yoga and Pilates into the work place.  For people who feel the demand and stress at work, don't have time to make it to a Yoga studio, or just simply want to take some time for themselves, Into Yoga has the answer for you.

Our certified professional instructors will come on site at lunch, or before or after work and teach classes right at the work place.

Be the coordinator of your office Yoga classes and you'll receive your classes for free if there are at least 10 participants.

Find out more at www.intoyoga.ca/corporate.htm or call 604.421.9872 or email sheri@intoyoga.ca to book classes now.

Why not add one of our FREE Nutritional Cleanse Seminars at work too?  Find out how you can gain and maintain your optimal health through a combination of meal replacement shakes, regular meals and a cleansing drink, to help give your body the healthy look and feel you've been striving for.  It's easy to get started, just email sheri@cleanseyourbody.ca or call me at 604.421.9872.  We'll even bring some samples for you to try.


We Want Your Feedback

Have you experienced classes with us before?  If so, we'd like to hear from you.  The good and the bad.  Tell us what you like.  How have they improved your life?  What keeps you coming back?  Plus, tell us what we could do better (but be kind).  What can we improve and what would you like to see that we're not providing?  Email your comments to info@intoyoga.ca.  We're listening. 

Promote YOUR Business

Are you a woman business owner, professional or entrepreneur interested in creating more referrals for your business

I am an area coordinator for The Heart Link Network, a fun, non-threatening, non-membership networking event showcasing women who are serious about growing their business.

Our events are held in a warm environment with dinner provided. It is a powerful, unique and effective marketing tool specifically designed to link women so they can nurture, support, enrich and resource one another in both personal and professional ways.

Consider joining our Heart Link Networking Group. You can find more details at www.meetup.com/Burnaby-Heart-Link. Or simply register and lock in your business category at www.V5A4B7.TheHeartLinkNetwork.com.  Be added to our news updates and invites by emailing sheri@cleanseyourbody.ca with ADD ME TO HLN in the subject line.


Quips and Quotes

In seeking the essence of the Way, one should quiet the mind and penetrate to the depths. Silently wander within and clearly see the origin of all things, obscured by nothing. The mind is boundless and formless, just as the pure water contains the essence of autumn. ~Hung-chih

Twitter and Facebook

Twitter us @sherisplace.  Become a Facebook friend at www.facebook.com/sheri.kauhausen.

Past Newsletters

You may read past Newsletters on our website by going to www.intoyoga.ca/articles.htm and clicking on the Newsletters link.


Your Contributions Welcome

If you would like to contribute in some way to upcoming newsletters, please contact us at info@intoyoga.ca.  We welcome your views, thoughts, enlightenments, articles, etc.  When contacting us, please be sure to let us know that you'd like to have your contribution inserted into our newsletter.

To submit articles for our website you can visit http://www.intoyoga.ca/articles.htm to review our guidelines.

We'd love to hear what you think of this issue!

Please send your comments, questions, and ideas for upcoming issues to info@intoyoga.ca. Your feedback matters to us!

Our Privacy Policy

We appreciate your patronage.  We will never violate your trust by giving out your personal information.  We will never rent, sell or otherwise offer your personal information to anyone, ever. 

Email this Newsletter to a Friend

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Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Body Rolling, Prenatal Yoga, Kids Classes, Baby Sign Language and more

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