latest episode

taking time to sit for a while

And be with your own experience.
 
Listen to "Seated Forms TSY Practice for the week of Oct 25"
 

What’s in the TSY practice episode of Moved to Heal?

I offer standing forms and movements. If you want to see some of the forms, you can search by title in my yoga forms library.

 

The forms + movements offered in this episode

  • forward leg seat / straight leg seat
  • forward leg seated fold
  • boat seated balance
  • seated twist
  • seated or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended explorations. Read more about those here.

 

Integration suggestion

After listening to the episode, perhaps take a moment to check in: did you notice something that you want to remember or follow up on? If yes, maybe jot it down in a notebook or record a voice memo to help you remember.

 
Be moving, be true, be you
esther
 
 

photo credit gabriel testoni, found on unsplash

Seeing differently

We each have our own perspective, our own way of seeing things. Of making sense of things outside of us, and of visualizing things inside our minds. Even in meditation! In this episode, I talked a bit about the variation of experience in visualizing and how awareness of your own visualizing can shape the way you approach a practice like the colors meditation in the episode. Enjoy!
 
Listen to "Visualizing in Your Own Way + Colors Meditation"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on the ways we all visualize differently.
  • A little lead-in movement: Seated cat/cow
  • Breathing practice: Alternate Nostril Breathing (nadi shodhana)
  • Meditation technique (awareness kriya): Colors kriya
  • A little re-grounding movement: Seated camel

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

 
Be moving, be true, be you
esther
 
 

photo credit patrick midot, found on unsplash

Just a little bit goes a long way

It's super easy to skip doing a movement practice because of time --or the expectation that every practice needs to be long or "full". So. not. the. case! Just move when you need it. Enjoy!
 
Listen to "Mini Moves - Lunge Hip Stretch"
 

What’s in the Mini Moves episode of moved to heal?

I offer movements that build up to a lunge-based hip stretch. It's a short but well-rounded little practice, one that I might find useful after sitting for a long time. I hope you'll use it however it suits you!
 

The forms + movements offered in this episode

  • Sunbreaths
  • Chair / squat + stand
  • Runner's lunge (aka low lunge)
  • Table top on hands and feet (aka reverse table top where the arms are behind you)
  • Seated fold
  • Seated or reclining rest

Some forms may be pictured in my yoga forms library.

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 
Be moving, be true, be you
esther
 
 

photo credit katie hafner, found on unsplash

Taking care of you

Self-care is a bit of a buzz word -- something we all need and probably need to learn how to do, and also something many of us eschew, perhaps because it isn't as easy as taking a bubble bath (unless that's your thing!). Before diving into the meditation practice in this episode, I talk about taking care of yourself (and others) by drawing on some lessons from the yamas and niyamas of yoga. Feel free to tune in or you can also ignore all that and just practice in the way that suits you best! Enjoy!
 
Listen to "Taking Care of Self through the Yamas and Niyamas + Swaying Meditation"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on taking care of yourself through the lens of the yamas and niyamas
  • A little lead-in movement: Seated fold (cross-leg)
  • Breathing practice: Extended exhales
  • Meditation technique (awareness kriya): Swaying to center
  • A little re-grounding movement: Seated fold (straight leg)

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

 
Be moving, be true, be you
esther
 
 

photo credit peter wormstetter, found on unsplash

standing on your own two feet

Not always a simple thing! I invite you to explore what it feels like to you.
 
Listen to "Standing Forms TSY Practice for the week of Oct 11"

 

What’s in the TSY practice episode of Moved to Heal?

I offer standing forms and movements. If you want to see some of the forms, you can search by title in my yoga forms library.

 

The forms + movements offered in this episode

  • chair or wide squat
  • high lunge or forward lunging stance
  • hinge
  • balancing quad stretch
  • seated or standing rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended explorations. Read more about those here.

 

Integration suggestion

After listening to the episode, perhaps take a moment to check in: did you notice something that you want to remember or follow up on? If yes, maybe jot it down in a notebook or record a voice memo to help you remember.

 
Be moving, be true, be you
esther
 
 

photo credit gerry juwono, found on unsplash

Time inside

We all experience time in our own ways, and many of us are familiar with the experience of "not having enough of it". Last week, I was advising college student on time management and my main advice was to find ways to take care of your basic needs first. Perhaps there will always be more that you want to do, and being ok with that is a "time management" of a sort. More on that in the opening of the episode before guiding the meditation practice. Enjoy!
 
Listen to "Finding Time through Calm and AUM Humming Meditation"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on finding time (and time management) through what helps you feel calm
  • A little lead-in movement: Seated side bend
  • Breathing practice: Alternate Nostril Breathing (Nadi Shodhana)
  • Meditation technique (awareness kriya): AUM humming kriya
  • A little re-grounding movement: Seated twist

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

 
Be moving, be true, be you
esther
 
 

photo credit lisa yount, found on unsplash

Just breathe, just move

Sunbreaths are my go to when I just want to feel the rhythm of breathing in my movement. They can be used for lots of different things, so of course please let them be for you what you need! Enjoy!
 
Listen to "Mini Moves - Sunbreath Variations"
 

What’s in the Mini Moves episode of moved to heal?

I offer a practice of sunbreaths, linking breath with movement where the movement is of the arms, torso, or arms and legs together. The simple (defined as being two part rather than multi-part!) and repetitive movements could have an energizing or calming effect (or something else!) depending on the day and how you're feeling when you start.
 

The forms + movements offered in this episode

  • Sunbreaths
  • Chair breaths (aka Squat + Stand)
  • Forward lunge stance (aka Warrior 1)
  • Simple stance (aka Tadasana)

Some forms may be pictured in my yoga forms library.

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 
Be moving, be true, be you
esther
 
 

photo credit rosie kerr, found on unsplash

Connecting through space

My favorite aspect of Sat Yam is that it invites you to imagine an expanse --one that we're all part of. And connecting to that, through that space, is why I love sharing the practice with others, whether teaching or practicing.

I talk more about that before leading the practice in this week's episode. Enjoy!
 
Listen to "My favorite meditation practice to share - Sat Yam"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on why Sat Yam is my favorite meditation technique to share with others
  • A little lead-in movement: Seated cat/cow
  • Breathing practice: Padadirsasana (breath balancing)
  • Meditation technique (awareness kriya): Sat Yam Kriya (of course!)
  • A little re-grounding movement: Various movements

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

 
Be moving, be true, be you
esther
 
 

photo credit kristen alyce, found on unsplash

Many levels

Some of the TSY practices I post on Moved to Heal are labeled as offering "Mixed Forms." If you ever wondered what that means, it just means some forms might be offered standing, some seated, some reclining, and so on. Other practices might have forms all of which are offered from a seating base or a standing base. If you like the variety, you can seek out the "Mixed Forms" episodes or choose to mix up what you do with the offered forms on the "single level" episodes.
 
Listen to "Mixed Forms TSY Practice - Grounding"

 

What’s in this TSY practice episode of moved to heal?

I offer mixed types of forms and movements.
Some of the forms may be pictured in my yoga forms library.

 

The forms + movements offered in this episode

  • chair
  • kneeling lunge
  • cat / cow
  • cobra
  • belly rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 

Integration suggestion

After listening to the episode, perhaps take a moment to check in: did you notice something that you want to remember or follow up on? If yes, maybe jot it down in a notebook or record a voice memo to help you remember.

 
Be moving, be true, be you
esther
 
 

photo credit gabriel izgi, found on unsplash

Don't think too hard, just pause

I think of a "go to" practice as the one that almost always "works" and is so familiar it takes virtually no effort to choose. Like a habit! Hum Sa is a habit kinda practice.

Tune in for why Hum Sa works that way for me and to give it a try yourself!
 
Listen to "My go to meditation practice - Hum Sa"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on why Hum Sa kriya is my go to meditation technique
  • A little lead-in movement: Seated cat/cow
  • Breathing practice: Alternate Nostril Breathing / Nadi Shodhana
  • Meditation technique (awareness kriya): Hum Sa kriya (of course!)
  • A little re-grounding movement: Move as needed or rise to stand

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo, if that sort of thing helps make it move with you 🙂

 
Be moving, be true, be you
esther
 
 

photo credit ryan stone, found on unsplash

Challenge can be ok

Most of the practices I offer (including this one!) encourage you to do as you need and at a pace that works for you. I'm also offering the option of working with a challenge: lengthening your breath just a bit beyond normal. This takes some focus effort and some physical effort. And maybe that's challenging for you, and maybe it's not -- something else about this practice could be where you encounter challenge! If that's ok with you, then it's ok. And if it's not, then you can change up what you're doing until you're where you want to be for that moment.

I hope it's fruitful!
 
Listen to "Mini Moves - Choosing Challenge"
 

What’s in the Mini Moves episode of moved to heal?

I offer up a practice you can use to embrace a challenge of using a long or full breath throughout the practice. You can also just breathe normally and move as you need!

 

The forms + movements offered in this episode

  • 1:1 Breathing, with the option to lengthen your breath slightly
  • Seated spine movements
  • Downdog, hold 3-5 breaths
  • Plank, hold 3-5 breaths
  • Child's

Some forms may be pictured in my yoga forms library.

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 
Be moving, be true, be you
esther
 
 

photo credit guzman barquin, found on unsplash

Breathing is good for you

Especially when you slow down to enjoy it! Tune in for why I love alternate nostril breathing and how it helps me check in.
 
Listen to "My favorite breathing practice - Nadi Shodhana"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on why Nadi Shodhana is my favorite breathing practice
  • A little lead-in movement: Seated cat/cow
  • Breathing practice: Alternate Nostril Breathing / Nadi Shodhana (of course!)
  • Meditation technique (awareness kriya): None
  • A little re-grounding movement: Seated fold

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

 
Be moving, be true, be you
esther
 
 

photo credit ninno jack jr, found on unsplash

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