In this short breathwork practice, we show you how to use 2 breath techniques for pain relief. Shifting the attention to the breath and away from the pain sensation can help reduce the felt pain experience.

This is a guided breath-work and meditation practice for relieving tension in the body. Whether feeling anxious and stressed, tired and stiff or just in need of a "time out", this is for you. Take 10 minutes to sit comfortably and melt away your tension now. 

A short breath-work practice to reduce stress and anxiety in the body and mind. By breathing long, deep, slow breaths we can begin to regulate the nervous system.  This breath tells the body we are safe. We use a three-part breath in this practice to help focus our attention, feeling the breath as it comes in and goes out. With just 5 minutes of conscious breathing, we can relax the entire body.  The more you practice, the easier it will become to make deep breathing a habit in everyday life.

This Meditation cultivates serenity in body and mind, especially when practiced regularly, over time.  It is a loving-kindness meditation designed to open the heart space both physically and emotionally.  We can use this meditation to transmute lower-frequency emotions like anger, envy, resentment, and jealousy to the highest frequency - LOVE.  If you are feeling anxious or moving through heartbreak or grief, this meditation will help to expand the heart space and help to release tension around the heart and lungs.  If you suffer from high blood pressure, this practice can help to bring you back into balance.

This is a guided deep relaxation practice. Yoga Nidra is often referred to as "the yoga of sleep" and can certainly help with deep sleep, but it is actually more of a daydream state. You are between wakefulness and sleep and the body can benefit from this deep resting state. Use this practice mid-day to reset or wind down towards the end of the day.

Every January we make plans and goals for a NEW better version of ourselves and the lives we are shaping.  There is so much pressure each new year to make big changes and by the end of the first month we can find ourselves exhausted, overwhelmed, with our hands in the air.  This intention setting ritual is a way to start again each day.  Every day we can begin again. Every moment of the day, we can choose differently, more wisely and in greater alignment with our true self. 

Let go of the pressure to do it all each January 1st, and take life one step at a time.  Simply exhale, relax the shoulders, and let go of all the great expectations and rest in this knowing - every day can be a ‘Happy New Day’.

This guided meditation is a practice of accepting what is. Wherever you are in your life, at this moment, is exactly where you should be.   When you feel impatient, when you notice self judgement coming up because of unmet expectations, when you are fighting against the current of life, use this practice.  Choosing acceptance and trusting life takes courage and willpower.  It's a practice toward contentment.  Know you are all you need to be. There is nothing to run toward, nothing to run from.  Nothing to be but who you already are.

This guided meditation focuses on gratitude, as a way to reframe our vision of our life.  Daily practices in gratitude can cultivate a deeper sense of joy in everyday life.  First, we clear the body of tension, stuck emotions, or lingering thoughts, and then move in deeper to feel gratitude for all the various aspects of our life. From the mundane day-to-day privileges we may take for granted, to the deep and meaningful connections to people in our lives and out to the world, the universe that holds us. Toward the end, focus on what YOU are most grateful for. 

Nature is within and around us all the time. In this guided meditation we will embody and connect to the 5 elements; Earth, Water, Fire, Air, Space/Ether. As we align ourselves with these elements, we feel a sense of harmony and connectedness to the world around us, anchored in the present moment.  We connect the body to the earth, our internal water systems to the rivers, lakes and oceans, our heart's internal flame to fire.  Our breath moving through the body connects the outer world to our inner world.  Noticing the space all around us and beyond, out to the infinite depths of the universe, or into the space between thought, the space between sound.

In this episode, Lindsay and Laura talk about what it was like to run Retreat and Retreat Kitchen, their yoga and wellness studio in the Turks and Caicos Islands, inspired by the article available here. 

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