Explore the five koshas, or layers of being in this meditation. 

The five sheaths include: 

1. Annamaya kosha (physical body)
2. Pranamaya kosha (energy body) 
3. Manomaya kosha (mental body) 
4. Vijnanamaya kosha (wisdom body) 
5. Anandamaya kosha (bliss body). 

Each layer takes you deeper into your true inner Self as you rest in a state of joy and pure bliss.

This episode wraps us season #5. Thank you for exploring a variety of yoga and wellness topics and meditation practices with me on this podcast.

As I prepare for the next season, please share with me what you would like to learn more about. Is there a wellness topic or yoga practice you would like to learn or better understand? Share your thoughts with me at [email protected]

Subscribe to my bi-monthly newsletter and stay up-to-date with current offerings at www.mary-mccarthy.com

One of the main benefits o meditation and turning the mind inward is the ability to mindfully witness thoughts, feelings, and emotions. Tara Brach calls this our superpower. Mindful witnessing is having the ability to know you are aware of being aware. You become a neutral observer of your own life. The witness place inside you is simple awareness, the part of you that is aware of everything.

Our gateway to a deeper sense of peace, freedom, and joy is understanding that you are more than your thoughts and emotions. The ability to witness without judgment allows you to respond from the heart and enriches your spiritual life helping your thinking-mind to gain clarity and confidence.

Listen as Mary shares her journey and a simple practice to strengthen your inner witness.

Go to www.mary-mccarthy.com to learn more about Mary and her offerings as a yoga instructor, wellness coach, and speaker on resilience and healthy aging. 

In this meditation, you will expand your awareness and notice physical sensations, thoughts, and feelings in the present moment. Witnessing the present moment is our superpower as humans.

This practice helps us remember that we are more than our sensations, thoughts, or feelings. We also practice noticing without judgment and living a more mindful life.

To learn more and practice present-moment awareness, join Mary in her online studio to access a comprehensive library of yoga classes. Visit studio.mary-mccarthy.com to learn more.

You can also work with Mary one-on-one and schedule a wellness coaching session. Learn more at www.mary-mccarthy.com/coaching

Om Shanti, Shanti, Shanti

While yoga studios are often relaxing, quiet, climate-controlled Zen environments, nothing can beat warm sunshine on your face, a gentle breeze on your skin, and the smell of cut grass and its coolness under the soles of your feet. 

In this episode, Mary shares 5 benefits of practicing yoga outside the studio or home. 

1. Heightens your connection to nature.
2. Strengthens your balance skills.
3. Deepens your meditation practice.
4. Enhances your ability to soak in the view.
5. Transports your yoga practice. 

The magic of yoga is that it can be done anywhere at anytime.

Mary and Megan Reuther met onsite to talk about the benefits of outdoor yoga for a Wellness Wednesday segment on Hello Iowa. Listen here: https://who13.com/hello-iowa/wellness-wednesday-outdoor-yoga/

Check out where Mary will be teaching outdoor yoga next on her Special Events page. 

Body scan meditation is a good way to release the physical tension you might not realize you're experiencing. It is a mindfulness-based intervention and involves paying attention to parts of the body and bodily sensations in a gradual sequence from your feet to your head. 

You are invited to lie down on a comfortable surface or sit in a chair with your legs uncrossed and feet flat on the ground.

Subscribe to my newsletter and stay current with upcoming special events, blog posts, and resources at www.mary-mccarthy.com

Did you know yin yoga and restorative yoga are not the same things? From the outside, the practices look similar because they both include long holds, utilize props, are slow and introverted practice, and focus on opening the body over time instead of through dynamic movement. 

If you are wanting a restful yoga practice to help you decompress and relax, do you know which one to choose? 

As a yoga teacher of both styles, I get asked this question often. From the outside, restorative and yin look very similar, but when you learn about where they came from and the essence of the practice, you will quickly learn they are quite different.

Want to practice and try a yin or restorative yoga class? Join me online.

I teach a monthly yin yoga class on the first Monday of every month from 5:30-6:30 pm CST.

I teach a quarterly restorative yoga class on the Monday closest to a season change from 5:30 - 6:30 pm CST.

Learn more about Mary McCarthy and all of her offerings at www.mary-mccarthy.com

Release tension from the body and mind as you turn toward clarity and inner joy. Cultivate tranquillity and bliss as you let go of your thoughts about the future and the past and lean into your innate joy.  

Mary McCarthy is a Certified Health and Fitness Instructor with The American College of Sports Medicine and an E-RYT 500 yoga instructor with Yoga Alliance.

You can schedule a FREE  consultation with Mary and learn more about what offerings may be best for you. Visit her website www.mary-mccarthy.com for more information.

WELCOME to season #5! I am kicking off this season with a very important topic that is near and dear to my heart, anxiety and mental health. May is National Mental Health Awareness month and I am sharing my journey with anxiety.

Yoga and meditation are wonderful tools to help someone manage their stress and anxiety and in this episode, I will share with you specific practices that help me when I am not teaching on my mat.

Here are a few additional resources you may find helpful:
1. Yoga Nidra for Restful Nurturance (episode #60)
2. Live Mentally Healthy
3. #Together4MH Resources
4. Generalized Anxiety Disorder Information
5. Yoga with Mary in her Online Studio

Mary McCarthy is a Certified Health and Fitness Instructor with The American College of Sports Medicine and an E-RYT 500 yoga instructor with Yoga Alliance.

You can schedule a FREE  consultation to learn more about her offerings. 

To learn more about Mary and view all of her offerings, visit her website www.mary-mccarthy.com.  

According to the yoga tradition, the heart is the doorway to the sacred. It is the fountainhead of lasting peace and grace. This meditation is dedicated to guiding you to it.

The luminosity of the light of the heart gathers in the center of the mind and this light is guided from the midbrain to the cave of the heart. As your body breathes in, you feel the light expand, and as the body breathes out, it contracts back to the heart center. In the final stage of the practice, you rest in the heart, the seat of grace.

Thank you for listening and practicing these ancient yoga teachings with me.

This is the final episode in season number 4. I am taking a break from publishing podcast episodes at the end of 2021 to collect and gather new content and meditations for you to enjoy.  I will return sometime in 2022 for season number 5.

I welcome your feedback and suggestions. Please share with me what you would like to learn or practice. It can be a topic on healthy aging, mindfulness, wellness, or one of the ancient teachings of yoga. You can share your ideas with me at [email protected]

Please sign up to receive my monthly newsletters filled with insights, resources, online class information, and special events happening in the midwest. My home page is a resource for you to return to and stay updated as well. Visit: www.mary-mccarthy.com

Om Shant, Shanti, Shanti.
Peace,
Mary 

Practicing grace creates a balance between masculine and feminine energies. It is the yin to the yang. I chose "Grace" to be a part of my brand to remind myself and others that grace is something offered unconditionally. We do not have to earn it. Grace helps us remember we are love. We belong.

In this episode, I share five tips on how you can open your heart and discover grace.

1. See your to-do list and "deadlines" as fluid.
2. Take breaks.
3. Become mindful of your mindset and beliefs.
4. Ask for help and collaborate with others.
5. Practice forgiveness and say I'm sorry.

As we move into winter and the holiday season, invite grace to be integrated with resilience. Experience the flow between both energies.

Grace is amazing!