March 2021

Tips for Starting a Meditation Practice

  • Take your seat in upright position with your knees lower than your hips.
  • Your eyes can be downward-cast or closed.
  • Set your aspiration to “be” with whatever arises: emotions, thoughts, sensations – it all “belongs.”
  • Let go of any expectations/end goal about the sitting practice.
  • Feel free to use a timer to avoid checking time.
  • Focus on all aspects of the breath.
  • When your mind takes over (which it will!), notice, let it go, and return to the breath.
  • Start slow – sitting for even five or ten minutes can help settle the mind.

Note: Sometimes strong emotions and feelings may arise with meditation practice, which is totally normal. However, if you are struggling with depression, have trauma in your background or the like; you may want to be trained to practice with someone who has experience in that area.


  • mindful – Meditation and mindfulness information
  • Tara Brach – Psychologist/meditation teacher; provides free “New to Meditation” toolkit, talks and guided meditations
  • Insight Timer – Several guided meditations; website and phone app
  • Healthy Minds Program – App teaches about the brain while in mindful practice

February 2021

Tips for Good Sleep

Debbie Guerrero, professor of sleep technology, offers helpful advice on how to improve your sleep.

Make sleep a priority.

  • Maintain a consistent bedtime and wake time and follow a regular routine.
  • Eliminate stimulating activities before bed.
  • Create a comfortable sleeping environment.
  • Sleep well before and after vaccination.
  • Seek medical attention if your sleep is a problem.

Additional Resources

Learn more about the link between sleep and vaccines.

Debbie Guerrero

January 2021

Cocoa Mousse Recipe

This simple recipe provided by Chef Rose uses only four ingredients and takes less than five minutes to prepare.


1 pint (2 cups) heavy whipping cream
½ cup granulated sugar
¼ cup unsweetened natural cocoa powder
1 tsp. vanilla extract

Place all ingredients in a large bowl. Beat with an electric mixer until soft peaks form. Keep chilled before serving.

Serving Suggestions

  • Spoon into a glass dish and top with fresh berries.
  • Layer into a glass dish with berries and cookies to create a trifle.

Specialty Cocoa Powder Source – King Arthur Flour
They sell natural, alkalized and black cocoa powders.

Rose Deneen