Esther's Everyday Meditation

Meditation for Stress, part 1 - Episode 518 of Esther's Everyday Meditation
I'm on summer break, so this week's episode is a recast from the earlier days of the podcast.These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in the episode:
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

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Allowing Rest + Hum Sa - Episode 517 of Esther's Everyday Meditation

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! These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in this episode:
- 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

* all techniques and movements are described and guided *

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 516 of Everyday Meditation: Practicing Mantra in Meditation
I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. I hope you'll make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in this episode:
- Breathing practice: Alternate nostril breathing (optional)
- Meditation technique (awareness kriya): Hum Sa with Gam mantra
- A little re-grounding movement: Re-grounding series

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 515 of Everyday Meditation: An Everyday 'Mind Tool'
This week's episode is a recast from the earlier days of the podcast in which I introduce mantra and share some ways that I use it beyond meditation practice. These show notes are also posted at https://esthermpalmer.com/meditation

Here's a quick summary from the episode:
- Choose a mantra to use in meditation based on your gut instinct. Pick one you like from the 7 options I offer.
- Use the same mantra throughout your day when you need to calm yourself down or reduce the effects of internal or external distractions.

If you want to give it a try, scan the podcast feed for titles with "humming" or "mantra" -- or tune in for next week's practice!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 514 of Everyday Meditation: Comforting Self

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! These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in this episode:
- 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

* all techniques and movements are described and guided *

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

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 513 of Everyday Meditation:

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!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on
- 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

* all techniques and movements are described and guided *

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

These show notes are also posted at https://esthermpalmer.com/meditation

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 512 of Everyday Meditation: Breathe Comfortably

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!

Here's what's in this episode:
- 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

* all techniques and movements are described and guided *

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

These show notes are also posted at https://esthermpalmer.com/meditation

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 511 of Everyday Meditation: Moving what you feel

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!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on moving what you feel inside with your attention
- A little lead-in movement: Seated fold
- Breathing practice: 4-part breath
- Meditation technique (awareness kriya): Figure 8 breath (arohan/awarohan)
- A little re-grounding movement: Belly-down rest (savasana)

* all techniques and movements are described and guided *

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

These show notes are also posted at https://esthermpalmer.com/meditation

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 510 of Everyday Meditation: Choice in practice + Hum Sa

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!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on making choices during the practice of meditation
- A little lead-in movement: Cat / cow
- Breathing practice: Alternate nostril breath / Nadi Shodhana
- Meditation technique (awareness kriya): Hum Sa
- A little re-grounding movement: Child's form

* all techniques and movements are described and guided *

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

These show notes are also posted at https://esthermpalmer.com/meditation

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 509 of Everyday Meditation: Making choices + a Swaying meditation

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!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on making choices in the set up of your meditation practice
- A little lead-in movement: Seated camel
- Breathing practice: Even ratio breathing (1:1)
- Meditation technique (awareness kriya): Swaying to center
- A little re-grounding movement: Reclining ankle to knee

* all techniques and movements are described and guided *

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!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

These show notes are also posted at https://esthermpalmer.com/meditation

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site