Shamatha Meditation




Metta Meditation

Metta means lovingkindess or unconditional friendliness and it's a powerful meditation technique for opening the heart and cultivating a felt sense of compassion and love. Enjoy!



Introduction to the Chakras


Meditation on the Subtle Body

Our home practice this week will be a guided meditation and writing. You'll want to set aside about 20 minute and find a quiet, comfortable place to meditate where you will not be disturbed. Perhaps let family members know you will be meditating, close the door and turn off your phone. This somatic meditation will be done lying down, so you'll need a yoga mat and/or a blanket and any pillows or cushions that will help you to be relaxed and comfortable. And you'll want to have your journal and a pen near by. Enjoy!

Alternate Nostril Breath ~ Nadi Shodhana - Purification of the Nadis

Nadi Shodhana is a practice that will bring you a sense of balance and an alert calmness. It is a foundational pranayama in the Hatha Yoga Tradition. This practice is meant to stabilize the mind and bring balance to the nervous system by clearing and balancing the energy channels(nadis).  In the subtle body we have two nadis that wind their way along the central energy channel of the body. The ida, begins at the left nostril and is know as the moon channel, it's energy is cool, dark, restful and feminine. The pingala nadi begins at the right nostril. This is the sun channel associated with heat, light, activity and it is masculine.


Meditation to Balance Prana Vayu and Apana Vayu

The Prana Vayus are the inner winds or the currents and patterns of energy in the body. The two primary currents are Prana Vayu (the inhale, an inward, blossoming current that resides in the heart center) and Apana Vayu (the exhale, an outward, downward, rooting and grounding pattern of energy that resides in the pelvis.) These opposite patterns of energy are intimately related, just as the the inhale and exhale are.

Meditation on the Bandhas: Freeing the Bird of Prana


For this guided practice you will need a yoga mat, a yoga block and two blankets. You'll want to do this practice laying on your back on the floor, not a bed.