latest episode

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

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

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

It's ok to take a break

Many of us meditate for a purpose that is not all consuming, which means many a practice commitment waxes and wanes! I think that's ok and there's always something to learn from our behavior, especially if we avoid blaming ourselves for it. More on that in the episode.

Enjoy!
 
Listen to "Returning to Meditation + Hum Sa"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on coming back to meditation after a break
  • A little lead-in movement: seated cat/cow
  • Breathing practice: 1:1 even ratio breathing
  • Meditation technique (awareness kriya): Hum Sa
  • A little re-grounding movement: seated arm lift

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 paul blenkhorn at sensory arthouse, found on unsplash

The good of letting go

Today's practice is all about "letting go" of certain thoughts that we no longer need (the kind that may have been useful once, but their purpose has run its course). What does it mean to "let go" of thoughts? How do we do this? Is it ok if they come back? Can we meditate our thoughts away? More on that in the episode before the practice. Enjoy!
 
Listen to "Ep 520 - Letting Go + Sat Yam Meditation"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few words on letting go of thoughts
  • A little lead-in movement: Cat/cow
  • Breathing practice: Alternate nostril breathing (nadi shodhana)
  • Meditation technique (awareness kriya): Sat Yam (let go)
  • A little re-grounding movement: Seated side 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 sui yun, found on unsplash

Quick stress break?

I'm on summer holiday, so this week's episode is a recast from the earlier days of the podcast. Enjoy!

 
Listen to "Ep 519 - Meditation for Stress, Part 2 - Recast Ep 167"
 

What’s in this episode of Everyday Meditation?

Can you meditate and create stress reducing brain changes when you're in the middle of chaos? I talk about why we need to set ourselves up with physiological changes that can help lessen stress in the moment, and then make it easier to meditate and make lasting brain changes.
 
Be moving, be true, be you
esther
 
 

photo credit stanislav kondratiev, found on unsplash

Sit your stress away

I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. Enjoy!

 
Listen to "Ep 518 - Meditation for Stress, Part 1 - Recast Ep 160"
 

What’s in this episode of Everyday Meditation?

I tackle the answers to common questions about meditation and stress with the help of research shared in 'Altered Traits' by Daniel Goleman and Richard Davidson. (The book is a great read with tons of sobering information about what we know and don't know about the effects of meditation. I loved it.).
 
Be moving, be true, be you
esther
 
 

photo credit theme inn, found on unsplash

What helps you rest?

And what kinds of rest and recovery do you need?

Beyond sleep (enough of which we now know is crucial for our health and wellbeing), we also need rest that gives us space to process, to heal, to grow. More on that in the episode, enjoy!
 
Listen to "Ep 517 - Allowing Rest + Hum Sa Meditation" on Spreaker.
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on allowing yourself rest
  • A little lead-in movement: Cat / child's
  • Breathing practice: 4-part breathing
  • Meditation technique (awareness kriya): Hum Sa
  • 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 philipp lublasser, found on unsplash

Old school

This week's episode is a recast from the earlier days of the podcast. I guide you through Hum Sa kriya technique with the additional use of a mantra, the sound 'gam' (my pronunciation sounds like I'm saying "gum" in my non-descript American English, and any ol' way you pronounce it is fine!). Enjoy!
 
Listen to "Ep 516 - Practicing Mantra in Meditation - Recast May 21 2018"
 

What’s in this episode of Everyday Meditation?

  • Breathing practice: Alternate nostril breathing
  • Meditation technique (awareness kriya): Hum Sa with Gam mantra
  • A little re-grounding movement: Re-grounding series

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 vashishtha jogi, found on unsplash

We all need comforting

Spending time being comfortable --being in comfort, in our comfort zone-- is a necessary part of moving forward in life. (So is time spent being challenged, but that's a topic for another time.) And there are many ways to return to comfort when you need to -- doing things you love, spending time with people who make you feel good, and adopting practices that help your nervous system move towards your "happy place," such as meditation and yoga 😉 More on that in the episode!

You can also ignore all that and just practice in the way that suits you best! Enjoy!
 
Listen to "Ep 514 - Comforting Self + Humming Mantras Meditation" on Spreaker.
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on comforting self/Self
  • A little lead-in movement: Seated side stretch
  • Breathing practice: Long exhale
  • Meditation technique (awareness kriya): Humming Mantra
  • A little re-grounding movement: Kneeling lunge

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 de lucia, found on unsplash

There's more than one way to be present

There are many places in life where we're asked to "be present" -- and it doesn't always mean the same thing. Allowing some variation in the ways you show up in any given moment might make "being present" feel more manageable. I share a few thoughts on that in the episode -- plus how it relates to this week's technique. Enjoy!

 
Listen to "Ep 513 - Being Present + a Color Visualization Meditation" on Spreaker.
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on being present and what we can borrow from meditation
  • A little lead-in movement: Seated cat / cow
  • Breathing practice: Alternate nostril breathing (nadi shodhana)
  • Meditation technique (awareness kriya): Color visualization
  • A little re-grounding movement: Downdog or Child's form

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 vlad kutepov, found on unsplash

It can start with the breath

It's fairly common knowledge that deep breathing is calming. Unfortunately, deep breathing as a practice that everyone knows well enough to call on every time it's needed is not yet standard. Which means it's always worth a friendly reminder that your breathing is a powerful avenue for shifting nervous system behavior. And with that shift comes an opening to changing your mood, how you feel, and how easily you can focus.

When you sit for meditation, allowing yourself the time to come to a place of breathing comfortably is so valuable! You can use this notion both before you start the episode or enter a class and to make yourself comfortable during the practice if a breathing technique or meditation practice sets you off balance in some way. More on that in the opening of the episode, with the basic take away being to embrace whatever you need to do to be comfortable in your breathing throughout!

Enjoy!
 
Listen to "Ep 512 - Breathe Comfortably + Sat Yam Bubble Meditation"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on breathing comfortably in meditation
  • A little lead-in movement: Arm lift
  • Breathing practice: Padadirsasana
  • Meditation technique (awareness kriya): Sat Yam Bubble
  • A little re-grounding movement: Cat / Cow

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 rowan heuvel, found on unsplash

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