10 Min Guided Breathing Meditation

10 Min Guided Breathing Meditation

Only have 10 min?
This guided breathing meditation is all you need to grab some time to yourself.

Gentle observation of the breath is a great way to create calmness and a sense of well being.
Get comfy and grab a blanket if it’s cold.

This guided breathing meditation is great for everyone no matter what stage of your meditation practice you’re in. Whether you’re just starting out with mediation or have been doing it for years…following the gentle rise and fall of your own breath is one of the least complicated ways to meditate.

Notice I said ‘least complicated’ ways to meditate.
Meditation is a skill just like learning to write or how to cook.

Which means practicing some patience with yourself as well as allowing yourself to be open enough for the experience; i.e. distracting thoughts, your eyes popping open incessantly, and the endless itches you just HAVE to scratch that will come up.

But…

Embrace all the calmness, feeling connected, and clarity that comes with it. These are only a few of the bazillion benefits that come with a meditation practice.

  Enjoy! Be well. 
 Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

If you’re ready for more meditation, check out this 5 Min Meditation to Set Your Daily Intentions

Yoga for Menopause: Cool Down, Chill Out

Yoga for Menopause: Cool Down, Chill Out

for Hot Flashes, Irritability, & Anxiety Plus it’s Wrist Friendly

If everything bugs you, you’re hot, cranky, and just don’t wanna, it’s time to Cool Down & Chill Out with Yoga for Menopause. 
This no standing, gentle, cooling practice helps shut out outside stress.

When irritability, anxiety, hot flashes, and excess energy creep in, a cooling practice, like this one, is way more effective in soothing your symptoms than an active, heating yoga flow.  

Longer holds allow you to not only connect with your breath and feel more grounded but to SLOW DOWN. 
It’s so important to let the nervous system settle when we feel frazzled. 

👉 Even if you’re NOT menopausal but you’re feeling cranky, irritable and need a personal “time out”,
this practice is just what you need.


DETAILS:  
👉 Grab a Blanket or Large Towel and roll it up.
🌟 Good for ALL Levels.  
🖐 Wrist Friendly means little or no pressure on the wrists but gripping and grabbing are possible.


More about this practice:

 Crocodile Pose starts you off bringing you inward for reflection and to literally and figuratively shut out the outside stressors.  
There’s Heart opening for compassion for yourself and for others.
Gentle Hip openers because who doesn’t love a good hip opener?
Some Sitali pranayama to cool off our mouths, minds, and throats (in case some not-so-nice words came out recently).  
A super calming restorative pose…you’ll have to do the practice to find out what it is…
finished with savasana…ahhh, savasana.    

All in about 20 minutes. 


Affirmations in this video:

💚 My heart overflows with compassion and kindness for myself and others 💚
💚 I breathe in calmness and breathe out stress  💚
💚 I relax my body and breathe in calm energy  💚
💚 Right now, all is well in my world 💚
Repeat it until you believe it.


Enjoy! Be well.
 Remember to breathe.
🙏🏼Namaste my friends🙏🏼

Want more Yoga for Menopause?  Menopause Playlist 

Yoga for Menopause

Yoga for Menopause

Focus on: Digestion & Pelvic Floor

Is your digestion on the fritz?

Menopause and Peri-menopause can cause your digestion to change due to fluctuating hormones. You may suffer from bloating, indigestion, acid reflux, painful abdominal cramps, constipation, diarrhea, weight gain, flatulence, and nausea.

Sounds fun, right? 😵‍💫
I hear you.

The good news:
Yoga can help “move things along” with your digestion by bringing energy and prana into the pelvic area; mainly the lower abdominals, the hips, and the pelvic floor.

The pelvic floor holds all of the pelvic organs (uterus, vagina, bowel & bladder).
👉 If you’ve ever laughed really hard or sneezed and a little pee came out…that’s your pelvic floor’s fault.

In this practice,
we’ll do poses that strengthen and stretch the pelvic floor by working the hips and surrounding muscles.
Balances on one leg are included as they not only strengthen the core and hips, but also strengthen the joints.

Note: If balance is an issue for you, support yourself by either holding a wall or use a chair.

Keep in mind, Yoga is supportive during this personal adjustment.
It is not intended to cure or solve these issues but instead to provide some relief.

DETAILS:
👉 No props needed unless you want ‘em.
🌟 Good for ALL Levels.
⚡️If your balance isn’t great, practice near a wall or use a chair.


Affirmations in this practice:
💚 I let go and allow life to flow through me. 💚
Repeat it until you believe it.


  Enjoy! Be well. 
  Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Got more time? Try this next: Yoga for Menopause at a Slower Pace

Squat Recovery Yoga – Stretch Out the Soreness

Squat Recovery Yoga – Stretch Out the Soreness

Inversion Free Options

Did you do too many squats?
Or try an online Cardio Leg video like I did and now you can hardly walk?

Yeah, I feel your pain.
Been there, done that. 😥🥴

This Squat Recovery Yoga Practice is designed to stretch out the soreness in the places that hurt after too many squats.
Inner thighs, hamstrings, hips, glutes, and of course, the quads.
Hip openers and leg stretches are priority with longer holds to allow the muscles to ease out of pain.

Here’s why that soreness, caused by lactic acid build up, rears it’s ugly self:

“A temporary buildup of lactic acid can be caused by vigorous exercise if your body doesn’t have enough available oxygen to break down glucose in the blood. This can cause a burning feeling in the muscle groups you’re using.” Source

With that said—this is why breathing is SO important when you workout; yoga or otherwise. 😉

Do this practice daily until you feel better.
Happy stretching!


DETAILS:

I’ll be performing this practice Inversion Free but you do you.
👉 No props needed, unless you want ‘em.
🌟 Good for Experienced Level.
💫 Minimal cues are given so you can focus on feeling the feels.
✨ Inversion Free means no downward facing dog, no head stand, no poses where the head goes below the heart. Great for those with glaucoma, cardiac issues, vertigo, acid reflux, or if you just don’t like going upside down.


  Enjoy! Be well. 
  Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Got more time? Try this next: Low Body Stretch

Vinyasa Yoga for Spinal Health

Vinyasa Yoga for Spinal Health

Wrist Friendly – Inversion Free Opt

This Wrist Friendly, Inversion Free Opt. Vinyasa Yoga Flow
connects the breath with the movement to find strength, flexibility, and mobility
to maximize the flow of spinal fluid for optimal cleansing.


Did you know our breath helps move the spinal fluid?

Yep,
an inhale delivers the flow of fluid that bathes the human brain for a good cleansing.
When you exhale, the waste that piles up in your brain is washed away creating better health.

Pretty cool, huh?

Fuller, more intentional breathing is what helps clear the toxins out.
Shallow, short breaths don’t do as much as far as cleansing goes.

“Deep breathing has a greater impact on the flow of brain fluid than short, shallow breathing”,

Vegard Vinje, a PhD candidate at the Simula Research Laboratory.
Source

In addition, moving our spines regularly gives us greater range of motion, better posture, a stronger core, AND lessens your chances of back pain.

Bonus!!

Now imagine how blissful combining the cleansing breath with the movement would be…

In this practice, you’ll get everything listed PLUS very intentional breath movement-coordination to assist in the cleansing process.
🌟 This is why yoga makes us feel pretty darn good. 🌟


Details:

I’ll be performing this practice Inversion Free but you do you.
👉 Props needed IF you’re wrist-free or Inversion Free.
🌟 Good for ALL Levels.
✨ Inversion Free means no downward facing dog, no head stand, no poses where the head goes below the heart. Great for those with glaucoma, cardiac issues, vertigo, acid re-flux, or if you just don’t like going upside down.
🖐 Wrist Friendly means little or no pressure on the wrists but gripping and grabbing are possible.


Enjoy! Be well. 
Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Want more yoga? Try this next: Decompression of the Spine — Wrist Free REMIX