Attention Intention Action

A three-part workshop series facilitated by Steve Ferrell

Welcome to the ultimate guide in making simple and sustainable shifts in 2021. In this workshop series we will discuss and practice with evidence-based tools to improve awareness, clarify goals and move toward a deeper more attentive life. Each workshop will include movement and mindfulness practices as well as some theory/philosophy and didactic learning.


Saturday January 9th 2:30pm – 4pm EST
Where we are, in this present moment, is always the starting point for us to move in any direction. How can we figure out where to go, unless we get clear as to where we are? In this first of three parts, we’ll primarily focus on the Attention component as a foundation for every INTENTION and ACTION. Exploring some of the reasons why attention practices can be so important to establishing and creating sustainable goals and behavioural changes. We’ll also touch on several ways that we can practice bringing more attention into our daily lives in very functional and useful ways.


Saturday January 16th 2:30pm – 4pm
How is it that we choose where to go? What are the primary influences when pointing our self in any direction? In this second of three parts, we’ll shine a light on the philosophy and practice of INTENTION. When life shifts in unexpected ways, this tends to be when we lose our way. Learn skills and develop tools to practice being adaptable in the face of change. Exploring the ways in which we can choose, travel and shift our trajectory in any given moment.


Saturday January 23rd 2:30pm – 4pm
Some say, “The road to hell is paved in good intentions?” Very easily we can create some amazingly tremendous goals for ourselves but can just as easily get tripped up or get frozen when it’s time to take action and make that first step. In this third of three parts, we’ll take ACTION. Discussing ways that we can make lasting shifts in our behaviour in the small ways and in BIG ways. When we get clearer on where we are and where we want to, it becomes easier to determine how we want to get there.



The Great Conjunction: How to Navigate the Shift into The Aquarian Age

When the moon is in the 2nd house,

And Jupiter is aligned with Mars

Then peace will guide the planets

And love will steer the stars

This is the dawning of the Age of Aquarius.

The Age of Aquarius…..

Can you hear that song from the 60’s echoing in the background?Can you feel the sudden and drastic shift in how our collective is functioning and where we are heading?

Take a deeper look with me for a second. Since the beginning of this year, we have been tested, triggered, and put on trial in some way or another. Everything we have always believed to be true is suddenly crashing down.
But why?

Well, I am going to break it down in Astrological terms. Astrology is the language of the stars, and it uses a combination of metaphysics, astronomy, and ancestral wisdom to depict certain patterns in our behavior & how the Earth behaves in correspondence to the cosmos. 

Our ancestors used to watch what was going on in the cosmo’s just like we watch sports and the news. For centuries, we have been mapping out a plethora of astrological events and connecting them to massive generational events that have shaped and shifted the direction of human kind. The irony here is that many scholars, religious leaders & mystics have been predicting the events that are taking place in this very year for centuries. 

The cosmic events that have been taking place this year are so intense and distinct, that we haven’t seen this level of activity in close to 2000 years. The same energy we are experiencing now is the same energy that ended the Roman Empire. Take that in.

Now, take a deep breath in, and let go of any fear you may be experiencing at the thought of what we are living through.

The truth of the matter is that the Astrological event taking place on December 21st 2020 is going to mark the beginning of an entirely new age of existence, one that we have been preparing for over the last 50 years. 

This year, a rare conjunction between the planets Jupiter & Saturn will take place on this date. They will both find alignment in the sign of Aquarius, This is called the Grand Conjunction. 

Typically, this particular alignment with both Jupiter & Saturn aligning conjunct happens every 20 years, and it often marks a new beginning to an era. This is where this alignments becomes very interesting; this grand conjunction has been falling under Earth signs for the last 200 years, keeping things relatively focused on systematic & patriarchal approaches. However, these two planets are aligning in Aquarius, which is marking the beginning of something more significant; we are being catapulted into a global shift away from the Piscean age for good, and head first into an entirely new beginning.

We are beginning to shift away from patriarchy, hierarchy, control and inequality. We are beginning to shift into progression, technology, humanitarianism, and enlightenment.
So…how do we prepare for this?

I have put together of the main things to consider over the course of the next year as we fully step into this new Astrological age. These tools and thoughts will not only support your transformation, but also hold space for the great changes that are taking place.

1. Transformation is not a painless or easy process. This is going to take time, patience, and a lot of compassion. Think about all of the inequality and dogma that we have seen in our society. Now…begin to reflect upon what is happening. Collectively we are being held accountable for our actions and coming clean about the truths that have been hidden, or unaccounted for, for years. This is also relevant on an individual level – take a moment to think about EVERYTHING that has changed this year.  Of course transformation & change into something better isn’t easy, how could it be? It means becoming comfortable with getting uncomfortable. It means that we need to do deep shadow work. It means that we need to come clean with our truth and begin to act towards it. But this does not mean that it won’t take a lot of sacrifice and challenges. It is important to understand the difference between living in a fear based state, or in a state of harmony and love. 

2. Begin to implement some kind of practice in your life. Whether this is physical movement, mindfulness meditation, perhaps you enjoy biking or running in nature, do what you need that supports your well being. Now more than ever it’s important to take care of yourself on an individual level. How else can you show up and support the other important factors in your life – partners, family members, your work/career, children, hobbies and passions…. This is the time to do the deep inner work. If this means that you begin to explore yoga practices, do it. If this means that you want to hire a coach to help you through a specific hump in your life, invest in yourself. If it means that you need to ask for help and seek counselling, you are worthy of it. Now is the time. 

3. Understand that we are shifting away from traditional dogmatic practices, and closer to modern approaches to how we function. Yes, the digital world is rising and technology is becoming more of a factor. This means that the tools that we know and love will be changing, too. 

4. Discover your roots & do the ancestral work. Now that truth and enlightenment are on the forefront, it is now the time to allow our true colors to shine. We have been desensitized over the course of hundreds of years of trauma, war, discrimination and inequality within our nations and now more than ever we need to reclaim our cultural roots. Have conversations with your family members. Ask questions. Read books written by BIPOC folks. Dig up old recipes.

5. Find a support system. Aquarian energy is all about community and accepting all for their unique, authentic qualities. It is also about equality and progress. Who can you count on within your circles for support?

6. Take the time to discover what is truly aligned with you, and what isn’t. Aquarian energy is authentic and real, and with this shift we are being called to unfold into our highest selves. What does this mean? Discovering your destiny and allowing yourself to act on your gifts and strengths, rather than suppress them to fit in. Aquarian energy is also the shift into the MODERN age of medicine, mindfulness and Magick coming back to the surface to support us. 

7. This is going to take a long time to transition into, change does not happen overnight. 2020 was all about crumbling the existing foundation that we have been walking on for centuries, and the coming years are all about building up something newer and stronger. 
Ultimately, you are not alone. Everything that has come up this year has been for a higher reason. If anything, we are more supported and interconnected than ever before. This is the beauty of technology. These are the gifts that all of this information coming to the rise has given us; awareness. Understanding. Knowing that we have the freedom to choose what reality we wish to create.
The best is always yet to come.

Amanda Rose Campanaro (She/Her) The Mindful Magick Method Reiki Master Teacher, Intuitive Guide & Educator

7 Things You Can Do During The Day To Reduce Stress & Increase Overall Energy – by Michelle Hudecki

Working long hours, having a phone glued to your ear, sitting hunched over a computer desk, skipping lunch and rarely taking a break can and will take a toll on your overall well-being and mental health. Make time for yourself during the day! You are never too busy to take proper care of yourself. When you are taking better care of yourself you will notice you naturally have more energy, you will feel less stressed out, will generally feel happier and you will find you are more present for those in your life! I am a 200 hour RYT (registered yoga teacher) and I believe a body in motion stays in motion. You should try to take at least 30 minutes a day to stretch, move and breathe properly.

Here are 7 things I do during the day to keep myself moving, healthy and happy! Here are my seven quick tips to feeling better during the day:

1. STRETCH – Moving your body and connecting with your breath during the day is a great way to kick-start your mind to future tasks. Stretching during the day will keep you positive, build confidence, strengthen your body, relieve headaches, neck and back strain, improve posture, decrease the risk of carpel tunnel syndrome and decrease work related injuries from repetitive motion. If you have the time maybe think of getting to a yoga class before or after work. If you don’t have the time here are 5 stretches you can do at your desk (standing or sitting). (a) Palms up stretch – Reach your arms up with interlaced hands, palms to the sky, hold for 30 seconds or more. Then reach over to the right side and then the left side for approximately 15 seconds or more. (b) Seated forward bend – Keep both feet on the ground and fold forward in your chair, belly thighs and let your head and neck hang. Keep your breath long and deep. (c) Thoracic Spinal movement – Make robot arms with your arms and repeatedly turn to one side and then the other. (d) Seated Cat/Cows – On an inhale squeeze your shoulder blades together, press your chest forward and on an exhale then round your back and tuck your chin in towards your chest for seated cat/cows. (e) Seated Hip Stretch – Start with both feet flat on the floor, cross one leg over the other (the top of your ankle should be on the top of your knee, so your legs look like the number 4) if you need more of a stretch for the hips begin to fold forward, belly to thighs.

2. BREATHE – Proper breathing is vital to our overall health and well-being. You likely don’t pay much attention to your breath, you do it all day long and it has become completely automatic, yet it is the only thing we cannot live without for 2 minutes. When we become stressed our breath tends to become shorter and we begin to breathe only into the chest, which can send our bodies into a fight or flight response and create more stress hormones in the body by decreasing the oxygen levels in our brains and in our blood stream. Deep breathing is the most powerful stress reduction technique we can use. There are many different breathing techniques you can use to slow the body down, increase the supply of oxygen in the blood and to the brain and promote a state of calm. Here is an example of my favourite breath exercise: (a) Sit up nice and tall with both feet flat on the floor. You can take the hands into the lap or palms facing up beside the body. Close the eyes and deeply inhale for a slow count of 5 and exhale for a slow count of 8. I recommend taking about 10 to 20 rounds or more if you feel comfortable. I am very visual so I like to picture the ocean. On my inhale I picture the waves coming into the shore and on the exhale I pictures the waves moving outwards into the ocean. This can also be done in the car when you are in traffic, but with the eyes open and no visualisations.

3. MEDITATE – The most common thing I hear when I tell people to try meditation is resistance – “but I can`t turn off my brain or my thoughts“. Perfect! Either can I! Your mind will never be completely quiet, but allowing space to move between the thoughts will allow you to more clearly, improve memory function and help you to become less distracted during the day. If you are newer to meditation there is an app you can download called Headspace. It starts you off with just 10 minutes of guided meditation. I have found this to be very helpful and easier to incorporate into my life. It is very beneficial to your well-being to take the time to slow down, focus on deep breathing and induce relaxation. Meditation induces relaxation by increasing the compound of nitric oxide that causes blood vessels to open up and subsequently, blood pressure to drop. You will notice how things flow much more naturally when you slow down and enjoy each present moment. “You should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.” -Zen proverb

4. LAUGH – It is true what they say, laughter really is the best medicine. Keep something in your desk that makes you laugh, buy a joke a day calendar, talk to a co-worker with a hearty sense of humour. A willingness to laugh at yourself sometimes can also serve as a good reminder not to take life so seriously, which can do wonders for your stress level. Laughing reduces your stress hormone level, helps to lower blood pressure, a good belly laugh will work your abs, improve cardiac health and trigger the release of endorphins.

5. BUILD A POSITIVE ENVIRONMENT – The next time you notice your thoughts moving towards negativity, think of three positive things that have to do with your environment, job, yourself or someone in your life. If the negativity is towards yourself – drop the negative self-talk! Build and create a positive environment by leaving the gossip to ETalk. Give your co-worker a complement about his or her recent accomplishments!

6. TAKE A WALK – One thing I like to do is plan a healthy lunch with a co-worker or two and begin afternoon with something positive. After a healthy lunch move your body, take a walk outside, or if your office has stairs take the stairs. Breaking up your day with a healthy snack, a walk, and some movement will help you come back to the second part of the day feeling relaxed and ready to take on all the new challenges the day can bring. If the weather is nice get outside. It is proven that natural sunlight, blue sky and green grass naturally cheer you up! This is why 75% of the population favour the colours green and blue.

7. DRINK MORE WATER: Kick that afternoon sugar craving – Get your blood flowing out of your stomach and into your brain! Drink more water. Mild dehydration (fluid loss of 1- 3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance. Drinking water can actually help you to lose weight too. It is actually best to drink cold water, because then the body will use additional energy (calories) to heat the water to body temperature. Stay hydrated!

GIVE YOURSELF TIME Relaxation exercises take time, patience and practice. Don`t be discouraged if you don`t get immediate results. Incorporating a new routine into your day can take about a month (approx. 30 days) before it becomes a habit. With continued practice you will train your brain and body to react to stress differently so you can prevent stress and anxiety from hindering your daily performance. 

Michelle Hudecki
245 h RYT Hatha-Vinyasa-Yin