Posts tagged 󈥾 minute’

Episode 50: Yoga Nidra for Deep Sleep

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In this 30 minute class, you will be guided through a scan of the body while resting in savasana. This form of yoga relaxation has been found to reduce tension and anxiety, help those who suffer from a scattered mind and restless body, and heal insomnia.  A focus will be placed on specific parts of the body throughout the meditation allowing the mind to concentrate on the sensations that are present.

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Episode 49: Undo your desk job shoulders!


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When something stressful is happening in our lives the shoulders tend to be a common place where we hold tension in the body. Tense muscles, if ignored can lead to injury later on. This tense feeling in the shoulders can even start to creep up towards the ears, give us tension headaches, and keep us from having a healthy and restful night of sleep.

Sitting for hours over a keyboard, which we are all too familiar with, can contribute to tightness in the hips, legs, neck, shoulders, and back. This creates an unhealthy posture that you take with you when you leave your office for the day, in which the back and shoulders hunch down and the neck protrudes the head forward. The spine thus becomes misaligned when the body is in such a stagnate position.

In this short class, we will move through basic poses that target areas of tension which can be an effective antidote to many desk job ailments and general stress build up in the shoulders. This is meant to be a class that you could use if you only have a short amount of time, but need a quick break from sitting at your desk. Or, if you come home from work and you need a little pick me up, this class will energize those stagnate tight areas. As an added bonus, yoga can have powerful effects on the mind and may help address the damaging stress of a high-pressure job by helping to calm the mind and quiet racing thought patterns.

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Episode 46: Moving the Mind in the Opposite Direction Meditation

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This is a 35-minute meditation practice that is useful when you are managing physical pain or emotional pain that may be felt in the body. This practice is based on the concept of Pratipaksha Bhavana that can be found in the Yoga Sutras. Sutra 1.33 as translated by Nischala Joy Devi says:

“When presented with disquieting thoughts or feelings, cultivate an opposite, elevated attitude. This is Pratipaksha Bhavana.”

This is a challenging practice – but it is one that has the potential to change physical and mental suffering. We will practice how to interrupt negative mental states and replace them with positive states. This will train your mind for times when you are feeling physical or mental discomfort. One of the important ways meditation creates lasting change is by helping you discover the habits of your mind that are contributing to pain, stress, and suffering. Everyone has chronic, unconscious habits of thinking and feeling. Some patterns, such as chronic worrying, disapproval, self-criticism, anger, or loneliness end up intensifying and reinforcing chronic pain. Other patterns such as acceptance, appreciation, or humor can reduce or prevent pain. With each round of this practice, the mind and body become shaped more in the direction of responding to future experiences with positive thoughts. The practice can be done anywhere at anytime. After listening to the podcast you can use these VERY basic guidelines whenever you need the help of the practice.

  1.  Start by finding a comfortable position
  2. Bring your attention to your breath
  3. Wish for yourself: “May I be free of this pain. May I be free of this suffering”
  4. Begin to focus your attention on feeling/imagining one pair of the following:
  • lightness/heaviness
  • stillness/movement
  • warmth/coolness
  • tension/relaxation

You can also choose to work with an opposite state of mind:

  • calm/stress
  • happiness/sadness
  • acceptance/anger
  • hope/disappointment
  • love/loneliness
  • courage/fear
  • self-confidence/self-criticism

Lastly, you can work with a sensation or feeling that is opposite to a painful sensation you are currently feeling. Ask yourself: What state of mind and body would heal what I am feeling right now? Call this the “Healing Opposite”. The answer may be relief, comfort, warmth, energy, acceptance, forgiveness, courage, etc. Whatever you choose will become the focus of the meditation. You choose this opposite.

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Episode 41- Samskaras and creating new habits!

Today we briefly explore bringing attention to our samskaras during the hatha yoga practice. The concept of samskaras from the Yoga Sutras refers to the imprints that are left on the subconscious mind from our experiences, in other words, our habits. In this 35 minute practice, we touch on how becoming more aware of our samskaras during an asana practice can help us relate to our environment during the rest of our lives.

Thank you for listening,

Sarah

Connect: Please be in touch with your questions, yoga stories, and suggestions for new podcasts. What would you like to learn? What is your body craving? What are your challenges?

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Episode 39: Core Support Short

I did it! Only 20 minutes of practice like you have been begging for. Okay, okay it’s a little more than 20 minutes, but I’m working on this short class thing. This class was made for those of you who have been asking for some abdominal exercises to do at the beginning of the day.

We start with a blanket or a towel and that is the only prop you will need.

Like the podcasts? Want to keep them coming? Please consider donating to the right to support the costs of creating these classes for you! Or just press the play button below to start the class for free! And… THANKS!

“I listen to your short core strengthening podcasts every morning, and have had zero instances of back pain since starting this ritual. – SW

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Episode 34: A 35 minute podcast for when “there is just not enough time” … Happy Thanksgiving!!

I am thankful for you! Now go practice some yoga! It’s a short practice. No excuses!

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

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