Neuroscience tells us we can practice the ability to create internal feeling states anytime we want. This morning practice helps us create a sense of feeling connected to the world around us, and to other people, including cultivating empathy, which has been shown to contribute to our well-being overall.
Brief movement to prepare to sit, followed by a meditation technique that invites us to focus on the sense of touch, and then the awareness of sound. Learning to observe, rather than resist distraction can help us to become more accepting overall.
When the events of the day ahead feel overwhelming, this short practice is designed to support a shift in perspective and the possibility of doing your day from a place of love and appreciation. Includes invigorating movement and a technique to cultivate more lightness and joy.
If you’re building up your “sitting” time in this resource, welcome to 17 minutes! Expect to help focus your mind with a breath visualization and the repetition of a mantra.
If you’ve been progressing your meditation time in this program, I invite you to be compassionate with yourself as you explore a 15 minute sit. A breath technique and mantra are here to help your mind focus, but remember, thoughts will still arise. You are invited to be with whatever comes and goes. It’s a practice.
A 15 minute standing practice intended to help overcome invasive thoughts that may prevent you from focusing on what you choose. Invitations to balance may require a wall or chair nearby.
To help you increase your meditation time incrementally, this practice builds on the 10 min meditation. It utilizes a technique where you will “watch” the breath and repeat 2 mantras with your awareness at 2 different locations of the body.
Your invitation is to practice this meditation most days, if not every day of one week. Next week we’ll build our sit by a few minutes with the intention to sit for 20 mins by the end of the month. The technique offered is a breath visualization- watch the inhale move up from a few inches below the body to a few inches above the crown of the head and the watch the exhale flow back down from crown to earth,
A short, accessible breath practice to relax the mind and body quickly. If it works for you, use it 3 times a day to help become more calm and content on the regular!
Start your day with this 20 minute practice that invites the mind to focus on the breath and an empowering mantra rather than the habitual thoughts we wake up with. Expect movement to ready the body and the core for a day of confidence followed by a mudra and short meditation. A reminder of the power within.
Simple, rhythmic standing movements rule this practice intended to soothe an anxious mind and body. I recommend using this as a resource in the face of overwhelm, a turbulent mind or when chaotic thoughts interrupt getting to sleep. Closes with a short seated mudra and humming breath technique to further ground and calm.
A practice to connect with qualities like love, compassion and gratitude. We begin with asking for what we need with a breath visualization followed by a heart-centered mudra and movement and we close with an embodiment of gratitude with a practice of thanks. A beautiful way to soften before a tough interaction or to lead with love.
A ritual to use anytime chaotic thinking is getting in the way of inner knowing. A breath technique to connect our hearts to our higher wisdom leads us into enlivening movement. Then, we explore a mudra to activate our intuition and 3 useful journaling prompts to invite clarity.
A practice to use when thoughts are chaotic. Bring awareness to the center of the body, enliven and prepare the body for the day with movements from the edges of the body to the center and choose a a heart centered thought as the north star for the day
The second sheath in the yogic map of a human being is the “pranic body” or energetic body. This aspect of us is affected by everything that we take in or put out. When our energetic system is out of balance we might feel depleted, or we might feel overly activated. This practice consists of 15 minutes of guided breath work, visualization, fluid, gentle movement and mudra with the intention to get the energetic body harmonized and glowing while encouraging the mind to be present with life, one flowing breath at a time.
A short practice to quickly cultivate vitality when you’re feeling sluggish. Starting standing, we explore a powerful mudra to turn on our positive determination and personal power, move more dynamically with shaking (and maybe dancing) and close by choosing a thought that helps propel us toward taking useful actions.
The yogic map of a human being consists of five sheaths (koshas) that we can work with to balance our system and connect with our true nature more often. The first sheath or layer is the physical body. For many of us, connecting with our physical body is a path to feeling more at ease because we become present, the only place life really exists. Use this morning ritual when you want to ground and calm a nervous mind and body and focus scattered attention.
A moderate practice that includes a toolbox of techniques that you can use to soothe a worried mind and nervous body.