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.


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

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?

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.

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


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. 🌟


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

Hands Free and Wrist Free in 30 min

Hands Free and Wrist Free in 30 min

Inversion Free Options provided

By special request, a Hands Free & Wrist Free Yoga flow. No props are needed unless you are inversion free. There’s no wrist bending and the hands are not used.

Cheers to happy hands & wrists! 🥂

This flow has planks, balances, twists, stretches, core work, standing poses, shoulder openers, and hip openers…all hand free and wrist free! A feel-good flow in 30 minutes.

👉 No props unless you want ‘em.
🌟 All levels welcome

If you are Inversion Free, please make sure you have props handy to ensure your head stays higher than your heart.

As always, this flow has some creative ways to be hand free and wrist free. In fact, I found this quote which will now live on my vision board because it is right on the money.

“Life is a continuous exercise in creative problem solving.”

~ Michael J. Gelb

Maybe you feel the same way? If I have a lack of enjoyable problem solving, like making these fun vinyasa flows, I find I get bored, sad, and a little depressed. Although, I’ll admit, the problem solving I don’t like so much adds up too — it keeps life interesting even if it’s not my favorite problem to solve.

Happy yoga-ing! Hope you enjoy this creative vinyasa flow.

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

Hit me up with any requests for classes via email.
✨Have a wonderful day and I’ll see you next time.✨

Beginners Standing Yoga Flow in 29 min – Wrist Free Opt

Beginners Standing Yoga Flow in 29 min – Wrist Free Opt

Beginners Standing Yoga Flow moves through standing poses with two feet on the mat & some pranayama. Pose alignment isn’t the same for all; variations are offered so you can find what works for YOU.

🎶👉 Spotify Playlist: https://bit.ly/BegStandingYoga28minSpotify

Your wrists get a break in this flow. Skip the Down Dog and take Childs Pose instead.

Guess what? There’s no vinyasas in this flow…it’s called a vinyasa flow because the movement aligns with the breath.

Half Sun Salutations, Warriors 1 & 2, Goddess, and Extend Side Angle are just a few of the poses in this flow. Each pose is explained and variations are offered so you can explore what feels right to you.

No props needed unless you want ‘em!

I talk about using Uddiyana Bandha in this practice…learn more about it: The Basics of Bandhas in a Yoga Practice.

Make sure to try this Beginner/Newbie practice 👉 How to Open Stiff Shoulders – Inversion Free

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