Meditation with Stephanie

Meditation with Stephanie

By Stephanie BovisHealth & FitnessMental Health
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Meditation with Stephanie episodes

  • 45. Reflection - Massaging The Body From Within
    Okay so episode is one that is not so much centered around a mindfulness practice, but more related to your well-being on how to increase circulation of blood/energy/qi/prana in the body, using yoga (in my case, yin yoga), and the breath.
    In this episode I relay the ways I use an enhanced breath in my yoga practice to create a massage-like effect on my body. When I come into a long-held posture, and breathe from a place of intention, I feel my body receiving a massage from the inside, out. It's wonderful! Body scans have the similar effect, whereby we use our intimate attention to sense the circulation of that particular part of the body that we are working on. By increasing awareness in the body, we can feel the aliveness that is there.
    Energy flows, where attention goes. Love that saying!
    10 min
  • 44. Guided Meditation - A Meditation For When It's Raining

    The rain creates a perfect setting for meditation. Not only are we naturally more introspective and internal, but the sounds of rain are just so nourishing. So comforting. The pitter patter of the raindrops allows for a wonderful focus of our attention, and we can even go further to visualise the rain washing away the stressors that are held on the surfaces of our being!  I hope that you find a little more calm over the next few rainy days, and that everyone stays dry, and well. Sending love.

    Connect with Stephanie:

    Website | Instagram | LinkedIn

    Listening Well Podcast:

    Website | Instagram

    10 min
  • 42. Reflection - 3 Tips to Maintain Balance During CNY
    Huat Ah! Happy Lunar New Year where we celebrate the year of the Tiger! For those of you who celebrate, you'll know that it's all about wishing everyone a prosperous new year and all the luck in the world. You may also experience an overwhelming flurry of questions from your elders regarding your life, relationship status, is a baby in the works, what is your career status, have you gotten a promotion?, why did you break up!, etc etc IT'S A LOT! 
    In this episode I share 3 simple reminders to keep your new year balanced and to avoid overwhelming the mind and also the digestive system. These tips aren't really pertinent just for the New Year celebrations, but can also be applied to your day to day when you are put in an intense situation or experience.
    Just remember, you are doing great and although it's all fun and games believing in zodiac astrology and its meanings, but just keep doing you and trying your best and I promise you'll make this year a great one. 
    Gong Xi Fa Cai!
    8 min
  • 43. Guided Meditation - Breath Retention

    Breathe less to live longer!!! It is a common fact that slowing the breath down allows for a more steady heart rate, which in turn creates a cascading effect of your CO2 and O2 levels in the body. Taking slower, longer breaths allows you to feel more at ease and connected to your body. This is a simple breath retention practice that encourages you to find the edges that feel workable for you. Focus less on "holding" and "contracting," and instead relate to this idea of "pausing.". To feel that brief moment of stillness as you hold the breath at the top of the inhale and the bottom of the exhale.  Enjoy, and I hope your nerves stay calm and settled.

    Connect with Stephanie:

    Website | Instagram | LinkedIn

    Listening Well Podcast:

    Website | Instagram

    8 min
  • 41. Guided Meditation - A Simple 5 Minute Sit

    A short meditation to connect to your body and breath, and a good one if you're feeling rushed today! This meditation brings a grounded energy into your day, and can be done anywhere you are!  Enjoy, and I hope you're having a fantastic start to your week!

    Connect with Stephanie:

    Website | Instagram | LinkedIn

    Listening Well Podcast:

    Website | Instagram

    6 min
  • 40. Reflection - Anchors To Use For Meditation
    Ahhhh our home base. If I were to sum up the experience of meditation it would be the process of strengthening your muscle of awareness by coming back to your anchor again and again. The same way our physical body builds muscle through the repetition of movement, so too does our ability to find the HERE AND NOW become easier with consistent practice.
    In this short episode I talk through a few anchors that have worked for me, specifically those of sound, body, and breath. These are generally the most common anchors people find helpful, and remember, the fun part about meditation is that the anchor can change day to day! You may obviously find one that settles you most effectively, but with more practice you will find that maybe you wish to switch things up a bit. Sound may be more grounding to you than the breath one day, whereas feeling into the body and keeping your attention close may be more effective than using your environment.
    Thanks for tuning in, and do reach out if you find there's a cool anchor that helps you with your practice!
    9 min
  • 39. Guided Meditation - Finding Your Rib Cage Breath
    One of the most insightful nuggets of insight I learned in my recent prenatal/postpartum yoga teacher training, was the emphasis on activating the diaphragm by emphasizing a deeper, fuller rib cage breath. For years, I have placed emphasis on "deep belly breathing" to allow my students to bring awareness beyond the chest and feeling the expansion in the belly. However, by bringing more emphasis on the inhalation around the rib cage and really feeling the ways the breath expands in all directions, I find that the belly naturally softens, and the breath can be felt around the back and sides of the body instead of just having it felt solely in the front.
    This rib cage breath is therapeutic especially when incorporated in your physical yoga practice! I'd love to hear your thoughts!
    9 min
  • 38. Guided Meditation - Melting Away Tension (Body Scan)
    In my own personal practice, I often visualize the tense areas of my bodies as these blocks of ice, and through the power of my breath (in particular the relaxing nature of the exhalation), I imagine this solid block of ice that is my body thawing itself to water, and then with continuous concentration and visualization, I often go a step further and imagine the water evaporating into gas. It's a very helpful visualization introduced to me initially by Tara Brach through her healing meditations. 
    I hope you find this meditation soothing to your body, mind, and soul. 
    Sending you love and metta!
    12 min
  • 37. Reflection - Becoming A Student Again
    "Beginners mindset" is a concept often encouraged when exploring avenues of your own industry or topic, for it is the hubris in thinking you know about yourself or your subject that paves way for the inevitable discovery that in fact maybe, just maybe, you don't know that much. 
    The same applies to the relationship you have with your own movement practice and your body. In my case, my body had to become vulnerable again to spark the curiosity of my body, something I have taken for granted. I would move through my yoga practice with an air of expectation. After a while, the experience can become monotonous. 
    Having to rediscover my body has been a rewarding process, and is something I hope to carry into my practice even when I am fully healed.
    5 min
  • 36. Guided Meditation - Meditating with COVID
    Well, what a great way to bring in the new year! After dodging COVID for about 9 days since one family member brought it home, it has made it's way into my system. While there is a sense of relief with the fact that the "fear of not trying to catch it" has gone, it doesn't mean this doesn't suck. It does. But I woke up today doing a short practice and thought I'd share it with you. 
    This meditation is for those who are currently experiencing COVID or COVID-like symptoms, or if you generally just feel a bit cruddy. Find a space where you feel comfortable, you can even be lying down or sitting upright in your bed.
    Till then, get well friend. Hope we can all overcome this weird confusing time together!
    10 min

About Meditation with Stephanie

From the publisher's feed

Welcome to Meditation with Stephanie, a space of tranquility where you can take a moment to nurture your soul. I am a yoga and meditation teacher, and through this medium, I share guided meditations…

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