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Want to center yourself quickly and effectively? Try the "Figure 8 Breath" meditation, also known as Arohan Awarohan kriya. It may just be the thing!
 

What’s in this episode?

Arohan Awarohan kriya meditation follows a figure 8 pattern of attention --and it mimics one possible pattern of breathing movement. I explain what and how that works in the "how to" episode, and in teaching the practice, I draw on that connection between your focus and your breathing movement.

 

How can you use this practice?

There are many patterns of breathing that our bodies can take on. The figure 8 breathing pattern can, as an exercise, be centering, kind of like how rocking a baby (or adult!) is soothing. Not everyone will find it useful in this way (full disclosure: I'm in that "not everyone" group!), and some will find it magical. If you give it a try and discover that it's useful for you, I'd love to hear how it turned out!

 

Give it a try when you're ready

 

Listen to "Ep 485 - the Figure 8 Breath, Arohan Awarohan Kriya Meditation" on Spreaker.

 
Be moving, be true,
esther
 
 

photo credit K8 found on unsplash

Making the sounds of A-U-M kriya can be deeply soothing to your nervous system --all the more so when you think about the role your breathing plays.
 

What’s in this episode?

AUM kriya meditation! In this version, I invite you to imagine your "breath" in different locations in your torso -- lower, middle, and upper thirds. This is so we can imagine the sounds "Ahh" "Ooo" and "Mmm" as originating both from the breath and from these areas of the torso. It's maybe not as weird as it sounds in writing 😉

 

How can you use this practice?

If making sound is not something you think about, but just do, this practice may help you bring some intention into your chanting. And I find the meditation practice very grounding - good for when you feel less than steady in your body or mind.
 

Give it a try when you're ready

 
Listen to "Ep 483 - Breathing Sound and AUM Meditation".
 
Be moving, be true,
esther
 
 

photo credit artur luckza on unsplash

You know how baby's like being rocked to sleep? Most adults find rocking, or swaying, pretty darn soothing, too.
 

What’s in this episode?

"Sway to Center" meditation uses a simple swaying motion to ease into a simple internal awareness of "center" (a vertical central column this time) and find focus.

 

How can you use this practice?

I like starting with the sway when I already feel relaxed --too relaxed to want to sit up and meditate! And, on the flip side, I find it's a good way to ease into "calming down" your mind -- it's like preparing your brain to quiet by creating a comfortable steadiness in the body... through motion.

Give it a try the next time you just want a hug from your meditation practice.

Try it out when you're ready

 
Listen to "Ep 480 - Sway to Center Meditation" on Spreaker.
 
Be moving, be true,
esther
 
 

photo credit anton darius on unsplash

When we say a meditation practice is "centering" what exactly does that mean? Well, there's no precise definition, but I took a stab at sharing what I think I mean when I use that phrase - which I use despite it making me crinkle my nose every time!

Why does it make my nose crinkle? Because it's both a mathematical term with a concrete definition (yay!) and also a descriptive term with what can best be thought of as an anecdotal definition. And as the latter, it's a word that is a concept, and as such is inclusive of your and all experiences of it -- once you know the concept. Of course, until you have some understanding of what you're looking for, the term can feel jargon-y and exclusive. Not welcoming, but frustrating. Ick! (There are lots of words like these --and if you can think of one that you want me to unpack, just let me know.)
 

What’s in this episode?

I offer a few definitions of "center" and discuss how the term rings in my head when I use it in connection with meditation. It's a bit of a follow up to the invitation to explore "center" in the Hum Sa kriya, Sat Yam kriya, and Sway to Center meditation practices I've been sharing on the podcast over the past few weeks.

Give it a listen when you like

Listen to "Ep 481 - what is "center" anyway?" on Spreaker.
 
Be moving, be true,
esther
 
 

photo credit annie spratt on unsplash

The tagline for ISHTA, the style of meditation I teach, is "unbound potential" in reference to the unbound nature of our connection to the greater universe. Or perhaps the unbound nature of the universe (but whether it is really, we don't yet know). It's an apt expression for the experience we sometimes encounter in meditation -- of feeling like one with our surroundings (whether the room or the universe) or of losing a sense of our own boundaries.

What’s in this episode?

In this week's practice of sat yam kriya, I'm using the technique to encourage you to imagine or build awareness of both your center and the boundaries around it, physical or imagined, so that you can, if you want to, let your awareness move through those boundaries. Move through, across, or to dissolve them...

 

What do you notice after practicing?

I wouldn't ask you to look for any particular effect or "result" from your meditation practice, but perhaps after practicing, you might take a beat to acknowledge what you notice in yourself after practicing. There's no right or wrong thing to notice!
 

Give it a try when you're ready

 
Listen to "Ep 478 - Sat Yam Kriya Meditation" on Spreaker.

Be moving, be true,
esther

photo credit andrew coelho on unsplash

When I'm not sure what to do, or at least when I'm not sure what I should do in my practice, I turn to hum sa kriya, because it's the first practice I learned and it's a little bit like "home" for me.
 

What’s in this episode?

This week, I'm connecting to the "center" idea within hum sa kriya. I encourage you to imagine or envision a central channel of awareness within you -- one that you build at your own pace, of course.

 

After practicing...

... I feel "whole," physically at least. That's all, just that simple observation.

What do you notice after practicing?

Give it a try when you're ready

Listen to "Ep 476 - Hum Sa Kriya Meditation" on Spreaker.

 
Be moving, be true,
esther
 
 

photo credit alexander mack on unsplash

I have lots of Thoughts & Questions about meditation... likely you do, too! Perhaps we can explore them together.
 

What’s in this episode?

This week, I discuss the thought "how do you carry meditation with you?"

Before I share how I personally "carry meditation with me", I cover what this phrase might even mean. And springing from there, I offer a few different examples from students + teachers of mine.
 

What are your responses?

I'd love for you to ponder this question after your next meditation. Or perhaps just be open to any responses that come up. You do you, always.
 

Have a listen

Listen to "Ep 474 - how do you carry meditation with you?" on Spreaker.

 

Be moving, be true,
esther
 
 

photo credit alex wigan on unsplash

Samyama is a meditation practice like no other.

Actually, it's more like a meditation practice that encompasses all the others. And the practice of samyama is a key element in the ISHTA kriya meditation style.

 

What’s in this episode?

I introduce you to samyama by way of the ISHTA "re-grounding" mantras, a series of chants you can use to "ground your energy" after meditation and to practice samyama, which I explain in the episode.

 

How can you use this practice?

You can use it to change your life! Or just to enjoy chanting. Up to you.

You'll see what I mean after listening. Enjoy!

 
Listen to "Ep 473 - Samyama and the Regrounding Series" on Spreaker.
 

Be moving, be true,
esther
 

photo credit aaron burden on unsplash

Join me for a little grounding...

What’s in this episode?

The full "re-grounding" mantra series, chanted in the same practice I would use after meditation. I lead us in with alternate nostril breathing before inviting you to chant with me or listen in.

How can you use this practice?

This re-grounding practice is designed to help integrate meditation into your life... in a way. That way is called "Samyama," and I'll share more about that in the next episode, so stay tuned!

In the meantime, this is a great series for practicing chanting, centering/grounding (without meditation), and re-grounding after a long + deep meditation!

Give it a try when you're ready

Listen to "Ep 472 - Full Regrounding Series" on Spreaker.

Be moving, be true,
esther
 

photo thanks to tim mossholder on unsplash

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