May 2023 Yoga Challenge: Upper 4 Limbs of Yoga – Meditation

Happy May 13, 2023 – Upper 4 Limbs of Yoga – Meditation

Happy Saturday Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

midtown atlanta at night with lit buildings and fourth of july fireworks downtown - meditation, upper limbs, stars Quote: If people sat outside and looked at the stars each night, I'd bet they'd live a lot differently... when you look into infinity, you'll realize that there are more important things than what people do all day. - Calvin & Hobbes
If people sat outside and looked at the stars each night, I’d bet they’d live a lot differently… when you look into infinity, you’ll realize that there are more important things than what people do all day. – Calvin & Hobbes

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. This week was also International Astronomy Day (two each year!) so perhaps try this cool Celestial Visualization Guided Meditation or some meditative stargazing. Or, in light of May’s Correct Your Posture Month, try a traditional breath-focused meditation with a focus on your alignment. You can scan through all of our recent meditations or check our Upper Limbs Guide for a variety of focused meditative practices.

Want more on Meditation?
Check our Meditation Board on Pinterest!

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Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

Asana April 2023: Asanas (Poses) – Seated Asanas

Happy Asana April 23, 2023 – Asanas (Poses) – Seated Asanas

Good morning Yogis! We just wrapped up practice of each of the Limbs of Yoga. Today we will begin a series on different categories of Asanas I use – Seated, Arm Balance, Heart Opener / Backbend, Hip Opener / Forward Bend, Standing, Inversion, Twist, and Reclined. Today we will begin with Seated and review favorite seated poses that are best for meditation. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Sukhasana - easy pose - yoga pose yoga girl wearing pink and black lace set doing yoga inside in cool pink and purple yoga studio
Sukhasana – Easy Pose

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Bonus Daily Asana Challenge

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Seated Asanas today, I recommend a passive Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try any seated Asana. Firstly, please try all of them, at least briefly, and see which feels best for you! Please note different seats are comfortable for different bodies. I enjoy Padmasana / Lotus Pose which many Yogis find very uncomfortable, and I find Virasana / Hero’s Pose a bit rough on my knees and best with a block under my seat. Also, these seated poses are also the best positions for your meditation and Pranayama practice! Perhaps select your favorite as your comfortable seated position for your meditation practice going forward!

If you are able, I recommend Padmasana / Lotus Pose or try Gomukhasana / Cow Face Pose for the current Taurus Season!

Seated Asanas

Upper Body

Firstly, you should keep your head, neck, and shoulders aligned over your hips in each pose. Secondly, keep your shoulders down and back, and try to keep your back from rounding. Finally, your hands can either gently rest on knees and/or in your favorite mudra / placement for meditation. We will focus just on the lower body in each of these positions. Also, if any poses are uncomfortable, try with a couch pillow or block under your seat! Lastly, I find it helps to switch my legs and do both sides for any cross legged positions to even out my posture!

Sukhasana – Easy Pose

Sukhasana - comfortable cross-legged easy pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Sukhasana – Easy Pose

Sukhasana (sook-HA-sa-nuh) is basically just a comfortable seated position! Firstly, look down at your legs – you should see a small triangle of empty space. Keep your torso straight and tall over your hips. Then take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Finally, notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. You can put your hands on the ground and gently press to lengthen your back, or rest your hands on your knees. You can pull a bit on your knees to help open your chest and help keep your back straight.

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Siddhasana – Adept’s Pose

Siddhasana - adepts adept's pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Siddhasana – Adept’s Pose

Siddhasana (sid-DAH-sa-nuh) is basically a slightly more difficult version of Sukhasana / Easy Pose. Start in Sukhasana / Easy Pose. Then, spread your knees a bit further, and bring your feet in towards your groin. Next, look down and make sure there is no empty space between your legs. Finally, make sure you keep your back straight, not rounded! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose. I prefer Siddhasana over Sukhasana, especially because bringing in my feet helps me maintain a straighter back.

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Padmasana – Lotus Pose

Padmasana - full lotus pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Padmasana – Lotus Pose

This is a comfortable seat for advanced Yogis only. Please do not force yourself into this pose! Many Yogis work Ardha Padmasana (ARD-ha pahd-MA-sa-nuh), or Half Lotus and can only express the full pose after extensive Asana practice. Make sure you keep your back straight, not rounded! I ALWAYS do an Asana series in this pose, cross my legs the other way, and repeat! This leg base is used in many other advanced Asanas and variations, such as Tolasana / Scales Pose and advanced Matsyasana – Fish Pose.

First, start in Siddhasana / Adept’s Pose. Lift and pull in your right foot, and place on top of your left thigh, as close to your hip as possible. You can leave your other leg here, in Ardha Padmasana – Half Lotus. Or, you can pull your left leg up and over onto your right leg, to come into the full expression of Padmasana.

If you are being extra festive today, perhaps also try Lotus Mudra with your hands, and read more about its history!

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Virasana – Hero’s Pose

Virasana - hero hero's pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Virasana – Hero’s Pose

Since Virasana (veer-AH-sa-nuh) or Hero’s Pose is a kneeling Asana, it usually much more comfortable for Yogis with tight hips than the cross legged poses above. Firstly start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I have been wearing high heels. I therefore find this pose much more comfortable with a block under my seat as pictured below.

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More Seated Asanas

Gomukhasana – Cow Face Pose

Dandasana – Staff Pose

Navasana – Boat Pose

Parivrtta Sukhasana – Seated Twist Pose

Check out more Asanas on Yoga Journal

Want to check out more types of Yoga? Check out our Asana Styles Guide!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

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Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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Asana April 2023: Upper 4 Limbs of Yoga – Meditations: 4/20

Happy Asana April 20, 2023 – Meditations: 4/20

Good Morning Yogis, it is Upper Limbs Day! We just finished a series covering Asanas for each of the first three Limbs of Yoga! Today is also April 20th – Happy 420 stony Yogis!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Upper Limbs Day today, I recommend a meditative Yin or Restorative session.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing Intermediate Relaxation (30 Minute)!

close-up cool perspective of multicolor glass reflections of van goh painting from immersive exhibition - meditation upper limbs of yoga open mind Quote: Open-minded people do not impose their beliefs on others. They just accept all of life’s perspectives and realities, doing their own thing in peace without judging anyone. - Steven Aitchison
Open-minded people do not impose their beliefs on others. They just accept all of life’s perspectives and realities, doing their own thing in peace without judging anyone. – Steven Aitchison

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try a Meditation Practice of your choice for Upper Limbs Day. You can try our breath-focused meditation, another Dharana focused meditation, or another guided meditation of your choice.

420 – Marijuana & Yoga

Marijuana use for Yogis is a highly divisive subject! I will not share my personal stance, but here are a few different opinions to help you decide whether this substance will add or detract from your Yoga practice!

Cannabis and Yoga: An Essential Guide 

5 Reasons Yogis Shouldn’t Smoke Marijuana

Yoga While High? Combining Cannabis and Asanas

Cannabis and Yoga Go Together Like…

Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

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Please comment and let us know which meditation you tried or your thoughts on today’s discussion. Always remember, be kind!

Asana April 2023: Asanas (Poses) – Shavasana (Corpse Pose)

Happy Asana April 18, 2023 – Asanas (Poses) – Shavasana (Corpse Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third limb of Yoga – Asanas. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Shavasana (shah-VA-sa-nuh) or Corpse Pose is my choice for Asana Day today – this is possibly the most important Asana, so I would like to revisit this today!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Asana Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing Intermediate Relaxation (30 minutes).

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try focus on Shavasana or Corpse Pose in your Asana practice today for Asana Day! Shavasana at the end of your Asana session is important for your body to take in the changes you made during that session. Also, the Shavasana section of an Asana class is a great time for meditation and Pranayama.

For a twist on Shavasana today – perhaps try a few rounds of Sun Salutations and end with a standing Shavasana in Tadasana / Mountain Pose!

I learned you should have 5 minutes of Shavasana for every 30 minutes of practice. However, this means only 10 minutes of Shavasana after an hour of practice, but I have read about more meditative benefits of Shavasana at 15 minutes and longer. Perhaps adjust your practice schedule to allow for a longer Shavasana today!

Shavasana – Corpse Pose

shavasana savasana - corpse pose - yoga pose girl red hair wearing black on gray yoga mat
Shavasana – Corpse Pose

Lay on your back, and allow your legs and feet to gently splay open. Rest your arms a few inches away from your body, with palms facing up. Close your eyes, and allow your entire body to relax and sink into the mat.

To come out, gently roll onto your right side, then press your hand into the mat to come back up slowly into a seated position.

Take deep breaths into your belly (perhaps try Vilona Pranayama or Yogic / Three-Part Breath). You can use a couch pillow under your head and/or knees, or any modifications to make this pose more comfortable for an extended time. I occasionally take Shavasana with knees bent and feet on the floor, and/or with elbows bent and hands under my head or cactus-arms to the side.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a couch pillow, blanket, or bolster to help yourself find a comfortable Shavasana.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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Please comment to share your experience! Do you always include Shavasana with your Asana practice? Have you taken a 15 minute or longer Shavasana before? Always remember, be kind!

Asana April 2023: Upper 4 Limbs of Yoga – Meditation

Happy Asana April 6, 2023 – Upper 4 Limbs of Yoga – Meditation

Good morning Yogis! Today we are having a KISS (keep it super simple) Day for Upper Limbs Day today with a Meditation Practice of your choice!

close-up cool perspective of yellow painting projection from immersive exhibition - meditation, upper limbs, moving meditation Quote: Half an hour’s meditation each day is essential, except when you are busy. Then a full hour is needed. - Saint Francis de Sales
Half an hour’s meditation each day is essential, except when you are busy. Then a full hour is needed. – Saint Francis de Sales

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. I recommend a Vinyasa series today for a meditative flow.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing Intermediate Relaxation (30 Minute)!

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is any Meditation Practice of your choice for Upper Limbs Day. You can scan through all of our recent meditation practices or check our guide below for a variety of focused meditative practices. Or, if you prefer a moving meditation for our Asana Month, try a Vinyasa series for a meditative flow.

Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

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Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

Meditation March 2023: Upper 4 Limbs of Yoga – Breath-Focused Meditation

Happy Meditation March 31, 2023 – Breath-Focused Meditation

Good morning Yogis! We are featuring a few of my favorite Upper Limbs meditation practices wrapping up a special bonus daily meditation month. Tomorrow we will restart our practices inspired by the 8 Limbs of Yoga and our bonus daily Asana challenge April.

close-up cool perspective of dark green glass reflective art - upper limbs of yoga breath breathing meditation Quote: Breathing meditation can quiet the mind, open the body, and develop a great power of concentration. - Jack Kornfield
Breathing meditation can quiet the mind, open the body, and develop a great power of concentration. – Jack Kornfield

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try the traditional Breath-Focused Meditation Practice. This traditional meditation method is supposed to bring you to Samadhi – from Dharana and into Dhyana. Meditation (particularly on my own with breathing and not a guided meditation or Dharana practice) has always been difficult for me personally, with my “monkey mind” but these methods below have worked for me!

Start sitting in a comfortable cross-legged position. Try to find a quiet, comfortable space. Relax and focus on your breath. Allow your belly to expand on each inhale, and contract to empty your lungs fully on each exhale. (Check our Pranayama section for more detail on diaphragmatic breathing).

Notice any outside distractions such as wind or noises from the street, and try to allow them to fade into the background as you calmly turn your focus inwards. Notice any inside distractions coming from your mind, as our inner world/voice is typically used to running wild on auto-pilot. Calmly allow these passing thoughts to fade, and turn your attention back to your breath. 

Start working towards calming your mind. Focus on counting to 10 with your breath. Inhale 1, exhale 2, inhale 3, exhale 4, and continue to 10. If you notice your thoughts wandering, gently let them go, turn your attention back to your breath, and begin again with 1 on your next inhale.

Or, if you prefer more than numbers for your focus, try thinking to yourself “inhale peace and relaxation” each inhale, and “exhale stress and tension” each exhale. Many Yogis enjoy guided meditations to help focus.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Next INTRO CHALLENGE May 2023

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Please comment and let me know what you thought of this meditation exercise! If you meditate, how long do you typically meditate for and how frequently? Do you have another meditation technique or guided meditation you particularly enjoy? Always remember, be kind!

Meditation March 2023: Upper 4 Limbs of Yoga – Moving Meditation

Happy Meditation March 30, 2023 – Moving Meditation

Good morning Yogis! We are featuring a few of my favorite Upper Limbs meditation practices wrapping up a special bonus daily meditation month.

cool shot of cloudy alpine valley with dark grey clouds over dark green pine trees in the mountains - meditation, upper limbs of yoga, moving meditation, flow, motion Quote: The idea is that flowing water never goes stale, so just keep on flowing. - Bruce Lee
The idea is that flowing water never goes stale, so just keep on flowing. – Bruce Lee

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try a moving meditation. I recommend a meditative drive or hike!

Moving Meditations

Driving is my favorite meditative activity, I definitely have the “monkey mind” so having something big to focus on is very helpful for me, and these meditative drives often result in solutions to problems or my best ideas.

Yoga retreats frequently offer meditation walks or mindfulness hikes. This is something I try with our Santosha practices of enjoying the present moment! A meditative walk or hike is a great way to begin meditating, especially if mindfulness practices are new to you, or you have difficulty calming the mind while sitting quietly.

Or try a Restorative Asana class with Guided Meditation for a meditative Asana session.

Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

Next INTRO CHALLENGE May 2023

Days
Hours
Minutes
Seconds

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Please comment to share which moving meditation you tried or prefer. Always remember, be kind!

Meditation March 2023: Upper 4 Limbs of Yoga – Evening Meditation

Happy Meditation March 29, 2023 – Evening Meditation

Good morning Yogis! We are featuring a few of my favorite Upper Limbs meditation practices wrapping up a special bonus daily meditation month.

cool shot of epic cloudy alpine sunset with bright orange sun shining through purple gray clouds over darkened mountains and pine trees - meditation, upper limbs, evening Quote: It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. - John Steinbeck
It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. – John Steinbeck

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try a Bedtime or Sleep Meditation for Upper Limbs Day. I am providing a few recommendations for this style of guided meditation based on your preferences. I find I fall asleep much easier with a sleep meditation, and I find the 6-8 hour meditations help me stay asleep through the night.

Sleep Guided Meditation

Evening Sleep/Relaxation Meditation (50 minutes)

Sleep Manifest Guided Meditation (8 Hours)

Meditative Sleep Music (8 Hours)

Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

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Please comment and let us know which meditation you tried, or please share any favorite guided meditations or meditation practices!! Always remember, be kind!

Meditation March 2023: Upper 4 Limbs of Yoga – Morning Meditation

Happy Meditation March 28, 2023 – Morning Meditation

Good morning Yogis, it is Upper Limbs day! We are wrapping up a special bonus daily meditation month aligning with our 8 Limb Yoga practices, so we will close the month with a few of my favorite special meditation practices.

deep blue alpine lake in mountain valley full of green pine trees under bright blue sky - meditation, upper limbs, morning Quote: With the new day comes new strength and new thoughts. - Eleanor Roosevelt
With the new day comes new strength and new thoughts. – Eleanor Roosevelt

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try a Morning Meditation for Upper Limbs Day. I am providing a few recommendations for this style of guided meditation based on how much time you have available to practice. I truly find I have a much better day when I start the morning with a guided meditation!

Morning Guided Meditation

Morning Guided Meditation (5 minutes)

Morning Motivation Guided Meditation (10 minutes)

Morning Manifest Guided Meditation (20 minutes)

Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

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Please comment and let us know which meditation you tried. Or, please share any favorite guided meditations or meditation practices!! Always remember, be kind!

Meditation March 2023: Brahmacharya (Moderation)

Happy Meditation March 19, 2023 – Brahmacharya (Moderation)

Good Morning Yogis! Today is Brahmacharya or Moderation Day. I personally need more work-life balance in my life right now, so we are having another KISS (keep it super simple) Day!

Bonus Daily Meditation Challenge

We are in the middle of a bonus Daily Meditation Challenge for March! For Brahmacharya Day today, my meditation for the day is a Guided Meditation on Balance.

forest with green leafy trees under blue sky - brahmacharya moderation middle path balance Quote: Time and balance the two most difficult things to have control over, yet they are both the things that we do control. - Catherine Pulsifer
Time and balance the two most difficult things to have control over, yet they are both the things that we do control. – Catherine Pulsifer

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way is meaningful for you today for Brahmacharya Day. Need some ideas?

  • Look for temptations during the day, and neither indulge nor ignore the craving, but instead make a healthy choice. Like maybe a salad instead of fast food, or fruit instead of candy, or yogurt instead of cake or ice cream. Maybe have just a couple pieces of candy instead of NOMMING the whole bag (this one is both inspired by and directed towards me!)
  • Make today the first day taking steps to minimize an unhealthy lifestyle choice. Perhaps get a nicotine gum or patch to stop smoking, or plan a reasonable cut-back schedule with small goals you can reach rather than the cold-turkey approach.
  • If you have been super busy with work and family with our current quarantine situation, ask for help and take 15 minutes minimum to spoil yourself with a bath or workout or even a nap, whatever you need!
  • Take a digital break – plan today to have an evening without phone or social media.
  • Choose your own way to practice a more balanced lifestyle today that feels right to you.

Want more Brahmacharya practices? Check out our Brahmacharya Guide!

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Meditation March 2023: Satya (Truthfulness)

Happy Meditation March 17, 2023 – Satya (Truthfulness)

Good Morning Yogis! We are continuing on with weaving practice of each of the Yamas into our day. Today is Satya or Truthfulness Day. Last time we practiced the second of the Yamas, with a kind truth, but today we will examine and practice from a different angle.

Bonus Daily Meditation Challenge

We are in the middle of a bonus Daily Meditation Challenge for March! For Satya Day today, my meditation for the day is a Guided Meditation on uncovering your True Self.

alpine forest with lichen covered rocks and moss among dark green pine trees - satya truth truthfulness self honesty Quote: The freedom to be yourself is a gift only you can give yourself. But once you do, no one can take it away. - Doe Zantamata
The freedom to be yourself is a gift only you can give yourself. But once you do, no one can take it away. – Doe Zantamata

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to actively exercise Satya or truthfulness with ourselves today. Need ideas? It can be big or small.

This usually means examining mindsets, practices, or people in our life that may not be serving us. For example, maybe you are like me and should really examine eating less candy and more veggies. Or maybe you have other unhealthy practices like smoking, or a medical issue you have been putting off getting examined. Perhaps you have “friends” who cut you down to bring themselves up or consistently take but never offer support.

We usually know deep down what truths we need to accept… perhaps meditate to allow these thoughts to come up. Accepting difficult truths is a big step, and do not push yourself to do anything until you are ready. But, if you decide you are up for it, plan a course of action to resolve what you had been avoiding.

Want more Satya practices? Check out our Satya Guide!

Check out our Top 5 Yoga Equipment and Yoga Mats!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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Please comment and share how you decided to practice Satya with yourself today. This can be difficult, but honestly is always the best policy. Always remember, be kind!

Meditation March 2023: Ahimsa (Non-Harming)

Happy Meditation March 16, 2023 – Ahimsa (Non-Harming)

Good Morning Yogis! We are restarting the Limbs of Yoga for our daily positive practices with Ahimsa or non-harming. Our last Ahimsa Day we practiced with a random act of kindness, but today we will focus on practicing non-violence.

Bonus Daily Meditation Challenge

We are in the middle of a bonus Daily Meditation Challenge for March! For Ahimsa day today, my meditation for the day is a Guided Meditation on Non-Violence.

cool shot looking up at branches of pine tree - ahimsa nonviolence nonharming peace Quote: Peace brings with it so many positive emotions that it is worth aiming for in all circumstances. - Estella Eliot
Peace brings with it so many positive emotions that it is worth aiming for in all circumstances. – Estella Eliot

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to actively exercise Ahimsa or non-harming today. Need ideas? It can be big or small. We should strive to exercise non-harming with our thoughts, words and/or actions.

For actions, you can avoid killing a bug you find in the house, and instead use a cup and paper or cardboard to carry outside. Perhaps drive compassionately if you have to drive today. Maybe refrain from letting your temper get the best of you and stay kind throughout a difficult interaction.. this will probably be non-harming in both words and actions. Keep in your mind and try to follow “if you do not have anything nice to say, do not say anything at all.” Or, to practice Ahimsa with our thoughts, try to stay positive today with yourself, and notice and stop yourself from any negative self-talk.

Want more Ahimsa practices? Check out our Ahimsa Guide!

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Upper 4 Limbs of Yoga – Dhyana (Full Meditation): Meditation March 2023

Happy Meditation March 15, 2023 – Dhyana (Full Meditation)

Good Morning Yogis! We are in the middle of a month focused on meditation for March. We typically spend more time practicing the lower limbs, but during meditation months we will take couple days to cover each of the four upper limbs, rather than combining into one.

We already covered Pratyahara or withdrawal of the senses and Dharana or Intense Focus.

Bonus Daily Meditation Challenge

We have a bonus daily meditation challenge for March. Learn about Dharana and try today’s positive practice suggestion or a meditation of your choice!

close-up of center growing striped green leaves - upper limbs of yoga Dhyana full meditation Quote: Meditation is the dissolution of thoughts in eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity. - Voltaire
Meditation is the dissolution of thoughts in eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity. – Voltaire

Dhyana (Full Meditation)

The last three Limbs of YogaDharana, Dhyana, and Samadhi are often referred to as the “innermost quest” and studied together. As we have discussed, the upper limbs build upon all four of the lower limbs, and sequentially upon each other. However, these practices are all meditation focused, and must truly be practiced and understood on your own. Samadhi is basically our goal and will be discussed only occasionally… we are skipping Samadhi this round of through the 8 limbs of Yoga, and jumping right into our meditation month practices tomorrow. Today we will discuss Dhyana and try a Meditation to reach this state.

Dhyana is the 7th Limb of Yoga, and is usually translated as meditation. I prefer to think of Dhyana as full meditation, a bit stronger and more specific than “meditation”. This is typically the goal of meditation, to fully stop our thoughts and have a quiet mind. After withdrawing inside ourselves with Pratyahara and focusing our minds on a single subject with Dharaha, we may reach the level of meditation where our thoughts actually stop. In true Dhyana or true meditation, we typically are not aware of this clear-minded state until we come out of it.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try a Dhyana-focused Meditation Practice. You can try our breath-focused meditation again, and then allow your mind to quiet. Or, you can try a guided meditation meant to help bring the state of Dhyana.

Remember this is a practice, and a difficult one.. so be patient with yourself on this journey! I am working on Dhyana.. I usually can focus on one thing with Dharana, but my mind wanders fairly quickly when I try to quiet it for full meditation.

Dhyana Guided Meditation

Our Breath-Focused Meditation – first focus on breath, then allow your mind to quiet.

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Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

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More Positive Practices

Missed yesterday’s post? Read it here!

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Share your Practice

Please comment and let me know which you tried, and what you thought of this Dhyana exercise! If you have another favorite guided meditation, please share the link! Always remember, be kind!

Upper 4 Limbs of Yoga – Dharana (Intense Focus): Meditation March 2023

Happy Meditation March 14, 2023 – Dharana (Intense Focus)

Good Morning Yogis! We are in the middle of a month focused on meditation for March. We typically spend more time practicing the lower limbs, but during meditation months we will take couple days to cover each of the four upper limbs, rather than combining into one. We covered Pratyahara or withdrawal of the sense yesterday. As we have discussed, the upper limbs build upon all four of the lower limbs, and then sequentially upon each other. These practices are all meditation focused and therefore must truly be attained on your own. Today we will revisit Dharana, and then try a Dharana Guided Meditation or other Meditative Practice.

close-up cool perspective of dark green glass reflective art - upper limbs of yoga dharana meditation intense focus Quote: Wisdom comes with the ability to be still. Just look and listen. No more is needed. - Eckhart Tolle
Wisdom comes with the ability to be still. Just look and listen. No more is needed. – Eckhart Tolle

Bonus Daily Meditation Challenge

We have a bonus daily meditation challenge for March. Try any of our Dharana practices today!

Dharana (Intense Focus)

Nearly all meditation practices you think of are types of Dharana.

Dharana is the 6th Limb of Yoga, and is usually translated as concentration. This comes from the Sanskrit root “dhri” meaning to hold, carry, or maintain. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we then direct our focus inward. Most of the meditative practices we think of are therefore Dharana practices – see our full list!

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to try a Dharana-focused Meditation Practice. Perhaps try our breath-focused meditation again to prepare for tomorrow’s next level of meditation. Perhaps focus on your breath or body in Shavasana / Corpse Pose after an Asana practice, another meditative practice from our list, try a guided meditation below, or any other method of your own.. whatever feels right to you. We will cover mandalas and flame gazing later!

Dharana or Intense Focus Meditative Practices

Remember this is a practice, and a difficult one.. so be patient with yourself on this journey!

Morning Motivational Meditation (10 minutes)

Evening Sleep/Relaxation Meditation (50 minutes)

Full Night Sleep Meditation (8 hours)

Grounding Meditation (9 minutes)

Body Scanning Guided Meditation (15 minutes)

Loving Kindness Guided Meditation (15 minutes)

Self-Reflective Guided Meditation (15 minutes)

Positive Affirmation Guided Meditation (12 minutes)

Celestial Visualization Guided Meditation (7 minutes)

Manifest Meditations (Power of Attraction) (10 minutes) 

Want more on Meditation? Check out our Upper Limbs & Meditation Guide!

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Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster in order to help yourself find a comfortable seat for meditation.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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More Positive Practices

Missed yesterday’s post? Read it here!

Related Positive Practices

Share your Practice

Please comment and let me know which you tried, and what you thought of this Dharana exercise! If you have another favorite, then please share the link! Always remember, be kind!