Pranayama (Breathing) – October 2021 – Yogic Breath / Three Part Breath

Good morning Yogis! Today is a KISS (keep it super simple) Day! So, we are going to revisit Yogic Breath, a Pranayama Practice.

cool perspective looking at the top of snow covered colorado mountains under a bright blue partly cloudy sky - pranayama breath breathing Quote: The mind is the king of the senses, and the breath is the king of the mind. - B.K.S. Iyengar
The mind is the king of the senses, and the breath is the king of the mind. – B.K.S. Iyengar

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for October! For Pranayama Day today, try our Breath-Focused Meditation with our Three Part Breath Below!

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety.

Diaphragmatic Breath

  • Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

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Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 1 – August 2021 Yoga Challenge Day 13 – Meditation

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

cool perspective close-up evergreen pine needle branches over brown forest floor  - moving meditation mindfulness Quote: The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace. - J. Donald Walters
The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace. – J. Donald Walters

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

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. Today is also a night you can catch the Perseids Meteor Shower, so perhaps try this cool Celestial Visualization Guided Meditation or some meditative stargazing. You can scan through all of our recent meditations or check our recent Dharana Day Post for a variety of focused meditative practices.

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

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

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Brahmacharya – Moderation – Day 1 – August 2021 Yoga Challenge Day 4

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

Happy Thursday 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!

tulum mayan temple made of brown and gray stone surrounded by green grass and palm trees under blue cloudy sky - brahmacharya moderation middle path Quote: Fortify yourself with moderation; for this is an impregnable fortress. - Epictetus
Fortify yourself with moderation; for this is an impregnable fortress. – Epictetus

Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way that is meaningful for you today for Brahmaharya Day. Remember – the middle path is about moderation, not denial! Need some ideas?

  • Look for temptations during the day, and neither deny nor fully indulge the craving, but instead make a healthy choice. Like maybe a salad or healthy sandwich 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!), or have one very small serving of exactly what you are craving.
  • 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.

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Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 26 – Music & Dancing

Good Morning Yogis! We are near the end of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Today’s activity is Music and Dancing!

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

cool shot of redheaded man in denim shirt playing piano covered in multicolored bouquet of flowers on dark background - mindful mindfulness music Quote: Music produces a kind of pleasure which human nature cannot do without. - Confucius original work - https://unsplash.com/photos/nj0vGyFB2nY
Music produces a kind of pleasure which human nature cannot do without. – Confucius

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Music and Dancing! There are so many ways to enjoy music or dance, so please select any practice related to music or dance that resonates with you today!

  • Play a musical instrument, or make your own instrument with kids!
  • Listen to music (consider Pandora to discover new music)
  • Try karaoke
  • Check out a broadway show
  • Enjoy a ballet or opera
  • Try any kind of dance – dance fitness, ballroom dance, hip hop, ballet, freestyle

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 25 – Sewing & Knitting

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Today is also Threading the Needle Day, so today’s fun practice is sewing or knitting!

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

close up of incomplete floral needlepoint embroidery alongside textile fabric - mindful mindfulness sewing crafting craft embroidery needlepoint Quote: Take your needle, my child, and work at your pattern; it will come out a rose by and by. Life is like that – one stitch at a time taken patiently and the pattern will come out all right like the embroidery. - Oliver Wendell Holmes original work - https://unsplash.com/photos/fL5xqqoUVF0
Take your needle, my child, and work at your pattern; it will come out a rose by and by. Life is like that – one stitch at a time taken patiently and the pattern will come out all right like the embroidery. – Oliver Wendell Holmes

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Sewing or Knitting! Today is a KISS simple day, but you can turn a fun and simple pastime such as crafting into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself. I enjoy Sewing and especially needlepoint. Knitting is not for me, although this is a favorite hobby of some of my friends!

Sewing & Knitting

Sewing and Knitting are similar, but two very different crafts. Knitting is creating a piece of fabric with yarn. Sewing usually uses a thin needle to stitch thread to fabric, or stitch pieces of fabric together. If you are familiar with these crafts, I recommend picking your favorite and mindfully creating! If this is new to you, please review the list below (I have tried to list in order of difficulty) and start crafting!

Now, I realize this type of activity is not for everyone, so here is another reminder about Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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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.

Please comment and share your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 24 – Glow-In-The-Dark / Night Lights & Camping

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Today is the full moon and the darkest night of the lunar month. With tonight’s full moon, moonlight on a clear evening is often bright enough to walk around, and even cast a shadow, so it is a perfect day (or night) to talk about one of my favorite nighttime activities – glow-in-the-dark or light-up nighttime activities or take it a step further with Camping! Or perhaps revisit moonlight Stargazing, one of my favorite nighttime activities that we tried last week during a night with no visible moon, or earlier this week under the waxing gibbous!

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

cool shot of bright moon clear sky over ocean waves - mindful mindfulness moon making waves Quote: Don’t worry if you’re making waves just by being yourself. The moon does it all the time. - Scott Stabile original work - https://unsplash.com/photos/LIM3_XTo_5w
Don’t worry if you’re making waves just by being yourself. The moon does it all the time. – Scott Stabile

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Light-up or Glow-in-the-dark Nighttime Fun or Camping! Today is a KISS simple day to enjoy the full moon, but you can turn a fun and simple outdoor activity into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself.

Camping

Camping is by far the most complicated practice option for today! I personally find the key to enjoying camping is being very prepared, since you often will not have easy access to necessities. Even if camping in your backyard, you will want to plan a comfortable sleeping arrangement, possibly a tent, and consider bug protection and ground/water protection with a tarp. You cannot prepare enough, so if you are new I do strongly recommend doing backyard camping weekend in your or a friend’s yard first, and research camping for beginners!

Light-up Nighttime Fun

I have been fascinated with glowy things since a child, always gathering glow-sticks, staring at friends’ lava lamps, and sticking glow-in-the-dark stars wherever I could. As I have gotten older, I started also enjoying light-up patio and barbeque areas, to keep fun gatherings for friends comfortable into the night! I strongly suggest looking into new cheap solar powered hanging lights, light strips, and floating balls. Take adult fun up a notch even more with new galaxy lights that sync to music, glowing flow toys, or light-up clothing or accessories. For kids – consider non-toxic glow face painting, glow-in-the-dark chalk, or prepare ahead and hide glow-in-the dark toys during the day for a fun nighttime scavenger hunt!

Stargazing

You can do this activity any night of the year, but is best around the new moon when there less light from the moon, or for celestial events like meteor showers. Tonight is the full moon, so it is the best nightof the lunar month to observe the surface of the moon! If this is new for you, make sure to bundle up or bring a warm thermos if needed – even during the summer, it can get quite cold outside at night! I strongly recommend the Sky Guide App which can help you identify stars and other celestial objects (like satellites) in the sky using your camera, plus identify and learn more about constellations and their mythology. Learn more about mindful stargazing and constellations. If tonight is poor weather to be outside or stargaze, perhaps try a Celestial Visualization Guided Meditation.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 23 – Reading

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Today’s activity is Reading.

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

cool shot of open book open in front of misty mountain landscape - mindful mindfulness reading books Quote: That’s the thing about books. They let you travel without moving your feet. - Jhumpa Lahiri   original work - https://unsplash.com/photos/RrhhzitYizg
That’s the thing about books. They let you travel without moving your feet. – Jhumpa Lahiri

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Reading. Today’s activity is not reading during the commute to work or with other background distractions – mindfully reading slowly can transport you to another world. I strongly recommend reading a novel in a genre that interests you, rather than research or technical reading, to get the desired effect from today’s practice.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 22 – Gardening & Floral Arrangements

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Today we will cover both Gardening and Floral Arrangements.

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

cool shot of multicolor flowers on dark background - mindful mindfulness flower garden floral arrangement Quote: If you look the right way, you can see that the whole world is a garden. - Frances Hodgson Burnett     original work - https://unsplash.com/photos/lcC8KvQVQiE
If you look the right way, you can see that the whole world is a garden. – Frances Hodgson Burnett

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Gardening and Floral Arrangements! Either growing or gathering flowers for an arrangement is a great way to get outside and enjoy nature. If you are new to gardening, I recommend starting with growing a favorite herb!

Today is a KISS simple day, but you can turn a fun passtime or what some consider a chore like gardening into a mindful practice and your own Zen activity. Also, Floral Arrangement is another Zen Art like the Tea Ceremony! You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself. I will admit that although I love enjoying parks and gardens, gardening has always been a challenge for me! I do enjoy arranging flowers when I receive them, but I personally will be practicing Tea Ceremony today – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

Want to See more like this?

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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.

Please comment and share your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 19 – Watercolor Painting & Calligraphy

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. This month is World Watercolor Month so today we will try either Watercolor Painting or Calligraphy!

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

watercolor painting of white flower with flower alongside art - mindful mindfulness painting art watercolor Quote: Paintings have a life of their own that derives from the painter's soul. - Vincent van Gogh original work - https://unsplash.com/photos/cNs36HTg2R0
Paintings have a life of their own that derives from the painter’s soul. – Vincent van Gogh

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Watercolor Painting or Calligraphy! Today is a KISS simple day, but you can turn a fun and simple pastime such as painting into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself. I enjoy Watercolor Painting, but I have to admit I do NOT enjoy Calligraphy! I studied Japanese, and I can read and write in two of the three writing systems – Hiragana and Katakana “letter” characters, but I can only read (or type) but cannot write the more complex logographic characters Kanji! You have to make choices for where to focus your energy – I decided the few points I would lose for not writing Kanji in Japanese class were worth keeping my focus on classes for my accounting major! Now, I realize this activity is not for everyone, so here is another reminder about Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try.

Watercolor Painting & Calligraphy

You can use the same supplies for both Watercolor Painting or Calligraphy IF you are a beginner! For Watercolor Painting, it is important to use the right paperWatercolor Paint will not absorb properly on the wrong medium! For Calligraphy, it is most important to use a the proper brush or utensil. I recommend Brush Pens for Modern Calligraphy (cursive or other modified modern lettering in your language) or a Size 12 Quill Brush for Traditional Eastern Calligraphy.

Person creating calligraphy original work - https://unsplash.com/photos/zHwWnUDMizo
Calligraphy

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

Want to See more like this?

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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.

Please comment and share your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 18 – Word & Logic Puzzles

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice – Word and Logic Puzzles! Now, I realize this is a fun passtime for me, and a torture method for some of my friends. This fun month has lots of activities, but not all will be for you! Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

Book open to pages with green and white printed word puzzles
Word Puzzles

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Word and Logic Puzzles! Today is a KISS simple day, but you can turn a fun and simple childhood pastime such as puzzles into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself. I personally LOVE working on challenging logic puzzles with huge grids on long flights, and I equally enjoy crossword puzzles (especially themed puzzles!). However, I am not a fan of Sudoku (which I am grouping with logic puzzles) or word searches.. both of which I have found to be much more popular than the logic puzzles I love! You can find many of these online for free, and some (like crosswords and word jumbles) are in the newspaper!

Word and Logic Puzzles

Puzzles can be a simple fun activity, or a days-long project depending on what puzzle you select! If you do not have a favorite, perhaps try a couple of different types and find your fit! These puzzles are mentally challenging activities that lend themselves to absorbing your attention.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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.

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo / edit On INSTAGRAM Only

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enable notifications for pop-up reminders!

Please comment and share your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 17 – Diamond Painting

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice – Diamond Painting! Now, I realize this is a fun passtime for me, and a torture method for some of my friends. This fun month has lots of activities, but not all will be for you! Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

incomplete in progress cherry blossom diamond painting
Diamond Painting

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Diamond Painting! Today is a KISS simple day, but you can turn a fun and simple childhood pastime such as crafting into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself. I personally LOVE working on challenging craft that keeps the hands busy as a meditative activity to help me process complex issues ‘in the background’ as I work. These Diamond Painting sets take a very long time to complete, so you get a large return in entertainment time for a relatively small small investment. This is a fairly new craft, so please check out if you have not heard of it before! Now, I realize this activity is not for everyone, so here is another reminder about Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

completed ballerina diamond painting
Diamond Painting

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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.

Please comment and share your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 16 – Jigsaw Puzzles

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice – Jigsaw Puzzles! Now, I realize this is a fun passtime for me, and a torture method for some of my friends. This fun month has lots of activities, but not all will be for you! Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

darkened brown puzzle pieces on dark green background - mindful mindfulness puzzle Quote: A puzzle challenges the player to get from a problem to a solution. - Ernest Adams  original work - https://unsplash.com/photos/IrbuQKtH9o4
A puzzle challenges the player to get from a problem to a solution. – Ernest Adams

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Puzzles! Today is a KISS simple day, but you can turn a fun and simple childhood pastime such as puzzles into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself. I personally LOVE working on challenging puzzles as a meditative activity to help me process complex issues ‘in the background’ as I work, and I equally enjoy quickly completing simple colorful puzzles to get a rush of accomplishment.

Jigsaw Puzzles

Puzzles can be a simple fun activity, or a months-long project depending on what puzzle you select! There are three main considerations: Pieces, Picture, and Place.

Pieces

The main consideration for puzzle pieces is the number of pieces. I am a puzzle fiend, and will generally not even bother with a puzzle less than 1000 pieces. I usually get 1500-3000 piece puzzles.. I finish a 1000 piece puzzle in one day, and some challenging 2000+ piece puzzles have taken me months to complete. This ties in closely with your place selection.

In addition to number of pieces, you should consider the size of the pieces. There are many challenging styles of puzzles with oddly shaped pieces, rather than the classic jigsaw shape. I also enjoy 3D puzzles, which you put together in sections then build into a figurine.

Picture

The picture can add as much of a challenge as the number of pieces! I recommend beginners pick a scene with a lot of color variation, so you can group and build pieces in sections. Some of the most challenging puzzles I have completed are monochromatic designs, where nearly all pieces look the same. I also enjoy finding really cool pictures, and gluing the completed puzzle to use as framed wall decorations.

Place

The main consideration here is a clean, flat surface! If you are working on an average difficulty puzzle under 1000 pieces with a standard picture, you may be fine with a desk or kitchen table. However, some puzzles can take days or weeks to complete. I have used the felt rollers pads for harder puzzles that need to be stored and moved, but the rolling will cause your puzzle to fall apart. I prefer a large flat piece of plywood to build my puzzles on, which can be moved around as needed.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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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July Anti-Boredom Month – Mindfulness & Flow – Day 11 – Mindful Conversation

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a simple Fun Practice. Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

Today is also National Cheer Up The Lonely Day. So, for today’s practice we will focus on mindful conversation. I recommend reaching out to a friend or family member you have not spoken to in a while, or anyone you know going through a difficult or lonely period for today’s mindful conversation!

darkened couple sitting on grassy bank by a calm lake under bright setting sun - mindful conversation quality conversation Quote: One good conversation can shift the direction of change forever. - Linda Lambert  original work - https://unsplash.com/photos/aocUkMcxeqI
One good conversation can shift the direction of change forever. – Linda Lambert

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness / flow Activity: Mindful Conversation! Keep in mind that participating in conversation mindfully may be a bit different than you are used to. Check out this great article for mindfulness practices to bring to your conversation, or check out this article for a long list of topics to help prompt meaningful discussion.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 10 – Stargazing

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Today is the new moon and the darkest night of the lunar month. With the darkened moon the stars are brighter in the sky, so it is a perfect day (or night) to talk about one of my favorite nighttime activities – stargazing!

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

darkened couple looking up at bright starlit sky - stargazing stars mindfulness Quote: Dwell on the beauty of life. Watch the stars, and see yourself running with them. - Marcus Aurelius original work - https://unsplash.com/photos/0R_JdRQQVqw
Dwell on the beauty of life. Watch the stars, and see yourself running with them. – Marcus Aurelius

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Stargazing! Today is a KISS simple day, but you can turn a fun and simple outdoor activity into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself.

Stargazing

You can do this activity any night of the year, but is best around the new moon when there less light from the moon, or for celestial events like meteor showers. If this is new for you, make sure to bundle up or bring a warm thermos if needed – even during the summer, it can get quite cold outside at night! I strongly recommend the Sky Guide App which can help you identify stars and other celestial objects (like satellites) in the sky using your camera, plus identify and learn more about constellations and their mythology. Learn more about mindful stargazing and constellations. If tonight is poor weather to be outside or stargaze, perhaps try a Celestial Visualization Guided Meditation.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 9 – Picnic

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. This month is National Picnic Month so today we will try a mindful picnic!

Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

cute picnic with bread and wine on white blanket in a sunlit grassy field - Picnic - original work -https://unsplash.com/photos/GyE2Iuk3j9g

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: A mindful picnic! Today is a KISS simple day, but you can turn a fun and simple outdoor activity (or really, any meal) into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself.

Picnics

A picnic is a simple activity. There are three main considerations: Location, Blanket, and Food.

Location

I personally prefer picnics in a grassy city park with lots of people watching. You can also have a picnic in your yard! Beach picnics are a favorite, but make sure to plan your foods around avoiding sand, or find a spot on a bench or boardwalk. Or, load up the car and check out a new spot! Check out 50 Best Picnic Destinations if you need ideas on where to go for your picnic.

I would also say under location to consider what to bring for activities. I recommend a kite for a windy beach, bubbles for a crowded park with lots of other visitors, card games or frisbee for a quiet park, or bring a book or e-reader anywhere!

Blanket

The biggest consideration here will be your location. You may not need a blanket for a bench or table, but I recommend bringing a fun table cloth for both cleanliness and classiness for enjoying a public on public seating. If you are going somewhere with wet grass, I recommend bringing either a waterproof blanket, or a tarp for under your blanket so your blanket (and you) do not get wet!

Food

This is where your mindful practice will come in from start to finish. I love going to a nearby bakery or deli and getting enough to make fresh sandwiches for the picnic. I also prefer fruit and snacks that do not require refrigeration or much clean-up. You can get favorites from a restaurant to-go and enjoy outside. Or, cook your own recipes! Check out this huge list of picnic recipes for ideas. PS it is also National Peach Month and National Blueberry Month, so perhaps celebrate all three in one day with your picnic!

Try to select, prepare, and enjoy your food mindfully. The picnic is not just about the meal, so make sure to find another activity to enjoy outside and fully immerse yourself.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 8 – Video Games

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

Today is also National Video Game Day. I was a girl gamer for most of my life, though this hobby has dropped off a bit in recent years. This is a great fun activity we have not covered yet to pass the time, and is a great intro to considering mindfulness vs mindlessness. To simplify, I would say doing something mindlessly is without thought and you are running on auto-pilot, vs doing something mindfully is being fully immersed in the moment. Different types of video games lend themselves to different types of playing… strategy and first-person-shooting games are so fast-paced that they typically put you into a flow-like state easily, putting you into that world. My personal favorites are dance and rhythm games, or active wii games that have a more physical element. Other games are addicting mindless fun like candy crush, my most recent. Either way, video games (and many activities that induce flow-states) can be addicting, so make sure to set a timer before you start!

cool shot of stone path twisting throuhg shady rock garden with orange lillies and bright green leafy plants around moss covered gray rocks - mindfulness mindlessness Quote: Mindless habitual behavior is the enemy of innovation. - Rosabeth Moss Kanter
Mindless habitual behavior is the enemy of innovation. – Rosabeth Moss Kanter

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Video Games! Try to make sure you pick a game that lends itself to mindfulness rather than mindlessness. I am currently into my language learning game, Duolingo. Since I am no longer an active gamer, check out this list of video games for mindfulness.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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July Anti-Boredom Month – Mindfulness & Flow – Day 7 – Cooking & Baking

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice. Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

colorful cooking prep work with grilling onions, chopping bright green parsley, juicing onions - Cooking - original work - https://unsplash.com/photos/zjq0I3XupiI
Cooking

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Cooking or Baking! Today is a KISS simple day, so you can make today’s practice as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself.

Cooking & Baking

It is usually easiest to experience a flow state during something both physically and mentally stimulating but not too difficult. Professional chefs experience this in a well-run kitchen.

If this is new to you, know that cooking allows more room for experimentation and error, and baking is more like chemistry and requires closely following a recipe. If you are new to cooking, I recommend a recipe with something simple but repetitive like lots of chopped vegetables. With baking, try a recipe that requires kneading.

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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.

Please comment and share your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

Next INTRO CHALLENGE in November

Days
Hours
Minutes
Seconds
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July Anti-Boredom Month – Mindfulness & Flow – Day 6 – Bubbles

Good Morning Yogis! We are in the middle of a special Santosha and Mindfulness Summer Fun Month to align with July’s Anti-Boredom Month.

Today is a KISS (Keep it Super Simple) Day with a simple Fun Practice… this KISS Day is extra fitting on International Kissing Day! Check out this month’s Introduction for more on mindfulness, flow, and Tea Ceremony – my recommended substitute practice for any suggested daily Fun Practice this month you do not want to try. We will have 31 different practices and activities to at minimum beat boredom for Anti-Boredom Month, and hopefully help you experience a flow state.

cool shot of rainbow bubble floating in from of sunlit green leaves - Bubble - original work -https://unsplash.com/photos/zjq0I3XupiI
Bubble

Today’s Daily Yogi Practice is to try today’s Anti-Boredom / mindfulness/flow Activity: Bubbles! Today is a KISS simple day, but you can turn a fun and simple childhood pastime such as blowing bubbles into a mindful practice and your own Zen activity. You can make this as simple or as complex as you want, and taking a step back and observing your approach can be a way to learn more about yourself.

Bubbles

Blowing bubbles is a simple activity. There are three main considerations: Solution, Wand, and Technique.

Bubble Solution

I found multi-packs of bubbles at grocery or dollar stores for very reasonable prices – under $5 for 4-6 bottles with wands included. Share the extras with friends or family! Most bubble solution is more than just dish soap. Additives often include corn syrup, glycerine, gelatin, or food coloring. I recommend getting the multi-packs of bubbles, and refilling with your own DIY solution if needed.

BUBBLE Wand

You may want to upgrade to a Bubble Wand or Bubble Guns if you find you or your family truly love bubbles. However, the wands included with the standard bubbles at the local store work fine for me! Do not fret if you have a simple wand.. I made my own DIY wand with a bobby pin and key ring that works well for blowing large round bubbles, or check out this huge list of DIY wands!

Technique

This is where your mindful practice will come in. Try to develop your own best technique for blowing bubbles! Test speed, try blowing into vs with the wind, blow some bubbles into the trees or grass. Get the kids or pets involved – this is a great fun back-to-basics activity for the family. Or, set up video or be quick and get pictures or your bubbles!

Try to calmly take notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to and fully immerse yourself in the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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 your experience with today’s practice. Were you able to find flow or contentment in the now? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 24 – 2021 – Evening Meditation

Good morning Yogis! We are continuing our special Upper Limbs week! We are in the middle of a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.

cool decordova sculpture garden clear glass doors with dirt path through grassy field dreamland  under cloudy blue sky - sleep meditation dream Quote: Your future depends on your dreams, so go to sleep. - Mesut Barazany
Your future depends on your dreams, so go to sleep. – Mesut Barazany

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. I recently have been enjoying trying different Hz Solfeggio Frequency sleep music.

Sleep Guided Meditation

Evening Sleep/Relaxation Meditation (50 minutes)

Meditative Sleep Music (8 Hours)

Delta Wave Healing Sleep Music (11 Hours)

528Hz Manifest Guided Meditation (8 Hours)

Sleep Music for Dreams (8 Hours)

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Please comment and let us know which meditation you tried. We are starting a daily meditation challenge for June, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!

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Pranayama – Breathing – Day 13 – 2021 – Yogic Breath – Three Part Breath

Good morning Yogis! Today is a KISS (keep it super simple) Day! So, we are going to revisit Yogic Breath, a Pranayama Practice.

cool perspective looking up at gray sky with twisting brown tree branches covered in green leaves - pranayama breath breathing Quote: When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still. - Hatha Yoga Pradipika
When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still. – Hatha Yoga Pradipika

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for June! For Pranayama Day today, try our Breath-Focused Meditation with our Three Part Breath Below! If you prefer guided meditations, perhaps check out this talk on breath, mindfulness, and spirituality from the author of today’s quote.

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety.

Diaphragmatic Breath

  • Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

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Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 1 – May 2021 Yoga Challenge – Meditation

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

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

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. Today is 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 recent Dharana Day Post for a variety of focused meditative practices.

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

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

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Brahmacharya – Moderation – Day 1 – May 2021 Yoga Challenge

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

Happy Thursday 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!

Today is also International No Diet Day, which is appropriate for our Brahmacharya or Moderation Day today!

cool perspective Boston common garden with purple and white flowers and bright green leaves and grass along asphalt walkway -brahmacharya moderation middle-path Quote: Everything in moderation, and there's a perfect balance in this life if we can find it. - Ryan Robbins
Everything in moderation, and there’s a perfect balance in this life if we can find it. – Ryan Robbins

Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way that is meaningful for you today for Brahmaharya Day. Remember – the middle path is about moderation, not denial! Need some ideas?

  • Look for temptations during the day, and neither deny nor fully indulge the craving, but instead make a healthy choice. Like maybe a salad or healthy sandwich 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!), or have one very small serving of exactly what you are craving.
  • 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.

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Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 18 – 2021 – Meditations

Good Morning Yogis, it is Upper Limbs Day! We just finished a series covering Asanas for each of the first three Limbs of Yoga, so today we will have a KISS (keep it super simple) Day!

The thing about meditation is you become more and more you. – David Lynch

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.

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)!

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

Please comment and let us know which meditation you tried. Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 17 – 2021 – 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!

ominous gray storm clouds over rocky mountain lowlands with light snow  covering brown and grey rocky peaks and green succulent in foreground - upper limbs of yoga meditation mindfulness Quote: The body benefits from movement, and the mind benefits from stillness. - Sakyong Mipham
The body benefits from movement, and the mind benefits from stillness. – Sakyong Mipham

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 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 Dharana Day Post 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 our Meditation Board on Pinterest!

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

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Brahmacharya – Moderation – Day 4 – 2021

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.

hartsfield-jackson atlanta airport terminal cool blue and green backlit modern art on ceiling with passengers walking on people movers and through airport walkway - brachmacharya moderation work-life balance Quote: You can’t do a good job if your job is all you do. - Katie Thurmes
You can’t do a good job if your job is all you do. – Katie Thurmes

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.

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Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!

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Pranayama – Breathing – Day 8 – 2021 – Yogic Breath – Three Part Breath

Good morning Yogis! Today is a KISS (keep it super simple) Day! So, we are going to revisit Yogic Breath, a Pranayama Practice.

twisting forest path boardwalk - pranayama breath breathing Quote: Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. - Thich Nhat Hanh
Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. – Thich Nhat Hanh

BONUS DAILY MEDITATION CHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For Pranayama Day today, try our Breath-Focused Meditation with our Three Part Breath Below! If you prefer guided meditations, perhaps check out this talk on breath, mindfulness, and spirituality from the author of today’s quote.

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety.

Diaphragmatic Breath

  • Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo / edit On INSTAGRAM Only

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 3 – 2021 – Evening Meditation

Good morning Yogis! We are continuing our special Upper Limbs week! Next month we will have a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.

epic cloudy purple alpine sunset in mountains with darkened pine trees and snow-capped mountain peaks - meditation mindfulness Quote: Night is the wonderful opportunity to take rest, to forgive, to smile, to get ready for all the battles that you have to fight tomorrow. - Allen Ginsberg
Night is the wonderful opportunity to take rest, to forgive, to smile, to get ready for all the battles that you have to fight tomorrow. – Allen Ginsberg

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)

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Please comment and let us know which meditation you tried. We are starting a daily meditation challenge for March, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 2 – 2021 – Morning Meditation

Good morning Yogis, it is the start of our special Upper Limbs week! Next month we will have a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.

blue shadowy snow on rocky mountain cliff with bright sun coming through green pine trees - meditation mindfulness Quote: Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have. - Lemony Snicket
Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have. – Lemony Snicket

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 Gudied Meditation (5 minutes)

Morning Motivation Guided Meditation (10 minutes)

Morning Manifest Guided Meditation (20 minutes)

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

Please comment and let us know which meditation you tried. We are starting a daily meditation challenge for March, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!

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Pranayama – Breathing – Day 3 – 2021 – Yogic Breath – Three Part Breath

Good morning Yogis! We are in the middle of a special Pranayama week and today is a KISS (keep it super simple) Day for Pranayama Day today! We are going to revisit Yogic Breath, a Pranayama Practice. This is one of my favorite Pranayama techniques!

alpine mountain valley with white snow cloud blowing through snow-covered dark green pine trees in snow storm - pranayama breath breathing Quote: Breathe and you know that you are alive. - Annabel Laity
Breathe and you know that you are alive. – Annabel Laity

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety – keep this practice in mind to use throughout this month if needed, since the holiday season can be stressful!

Diaphragmatic Breath

  • Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

Get the Daily Yogi App – Get quick access to
today’s practice and daily pop-up reminders!

Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 1 – 2021 – Meditation

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

close up deep red blooming lilly with yellow center and dark green leaves in background - meditation breathing understanding Quote: Without full awareness of breathing, there can be no development of meditative stability and understanding. - Thich Nhat Hanh
Without full awareness of breathing, there can be no development of meditative stability and understanding. – Thich Nhat Hanh

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

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. I recommend today’s breath focused meditation, which is challenging but a great meditation for progression through the Upper Limbs. You can scan through all of our recent meditations or check our most recent Dharana Day Post for a variety of focused meditative practices.

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

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

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Brahmacharya – Moderation – Day 1 – 2021

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

Happy Thursday 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!

epic cloudy purple and glowing pink stripey alpine sunrise in mountains with darkened pine trees and snow-capped mountain peaks - brahmacharya moderation middle path Quote: Moderation is the key of lasting enjoyment. - Hosea Ballou
Moderation is the key of lasting enjoyment. – Hosea Ballou

Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way that is meaningful for you today for Brahmaharya Day. Remember – the middle path is about moderation, not denial! Need some ideas?

  • Look for temptations during the day, and neither deny nor fully indulge the craving, but instead make a healthy choice. Like maybe a salad or healthy sandwich 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!), or have one very small serving of exactly what you are craving.
  • 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.

Get the Daily Yogi App – Get quick access to
today’s practice and daily pop-up reminders!

Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 13 – Meditation – New Years Eve

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

glowing purple alpine sunset in mountains with darkened pine trees - meditation mindfulness stillness Quote: Meditation is like a gym in which you develop the powerful mental muscles of calm and insight. - Ajahn Brahm
Meditation is like a gym in which you develop the powerful mental muscles of calm and insight. – Ajahn Brahm

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. You can scan through all of our recent meditations or check our most recent Dharana Day Post for a variety of focused meditative practices.

New Years Eve

Today is also New Years Eve, the last day of the year. 2020 has been a difficult year, so I am doing some energy clearing guided meditation and theta wave ambient noise meditation today. If these do not resonate with you, perhaps try a guided meditation on finding your path or Positive Affirmation Guided Meditation.

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

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

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Upper 4 Limbs of Yoga – Day 12 – Loving-Kindness Guided Meditation

Happy Monday Yogis, it is Upper Limbs Day! We are beginning our special Holiday Yamas practices tomorrow, so today we will have a KISS (keep it super simple) Day! We will keep the holiday spirit with our meditation practice for Upper Limbs Day today by trying a special loving-kindness guided meditation.

tangled tree branches and trunks with brown dry forest floor and green tropical leaves - meditation mindfulness Quote: When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love. - Thich Nhat Hanh

Today’s Daily Yogi Practice is to try a Loving-Kindness Meditation for Upper Limbs Day. Loving-Kindness is a concept from Buddhism called Metta or Maitri and means benevolence, loving-kindness, friendliness, amity, good-will, and active interest in others.. basically many of the positive qualities the Holiday Season represents! I am providing a few recommendations for this style of guided meditation based on how much time you have available to practice.

Loving-Kindness Guided Meditation

Loving-Kindness Gudied Meditation (5 minutes)

Loving-Kindness Guided Meditation (15 minutes)

Loving-Kindness Guided Meditation (25 minutes)

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

Please comment and let us know which meditation you tried. We are starting a daily meditation challenge for October, so please share any favorite guided meditations or meditation practices!! Always remember, be kind!

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Pranayama – Breathing – Day 10 – 2020 -Yogic Breath – Three Part Breath

Happy Sunday Yogis! We are celebrating a special Yamas / Interpersonal Ethics focused month starting a bit later this week for the Holiday Season! So, before we get started today is a KISS (keep it super simple) Day for Pranayama Day today! We are going to revisit Yogic Breath, a Pranayama Practice. This is one of my favorite Pranayama techniques!

brown and gray speckled rocks with lichen close up cool perspective - breath breathing pranayama breathe Quote: Whenever you’re feeling down — just breathe. Everything will work its way out in the end. - Johnny Lung
Whenever you’re feeling down — just breathe. Everything will work its way out in the end. – Johnny Lung

Today’s Daily Yogi Practice is Yogic Breath, a Pranayama Practice. Most of us have tried diaphragmatic breathing, which is part one of this three-part breath. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety – keep this practice in mind to use throughout this month if needed, since the holiday season can be stressful!

Diaphragmatic Breath

  • Start in a comfortable seat by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

Get the Daily Yogi App – Get quick access to
today’s practice and daily pop-up reminders!

Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate diaphragmatic breathing like this, or other Pranayama into your Asana practice? Have you tried this full three-part breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

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Brahmacharya – Moderation – Day 8 – 2020

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

Happy Thursday 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!

two paths hiking dirt path with brown trees and shrubs with light pink sunset brahmacharya moderation middle path Quote: The middle way cannot be achieved by dividing two extremes in half. - Eric Maisel
The middle way cannot be achieved by dividing two extremes in half. – Eric Maisel

Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way that is meaningful for you today for Brahmaharya Day. Remember – the middle path is about moderation, not denial! Need some ideas?

  • Look for temptations during the day, and neither deny nor fully indulge the craving, but instead make a healthy choice. Like maybe a salad or healthy sandwich 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!), or have one very small serving of exactly what you are craving.
  • 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.

Get the Daily Yogi App – Get quick access to
today’s practice and daily pop-up reminders!

Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!

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Satya – Truthfulness – Day 8 – 2020

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

Good Morning Yogis! Today is Satya or Truthfulness Day. We are staying synced up with our 30 Day Challenge group. We will have a KISS Day today, focusing on the “benevolent truth” translation of Satya from Sanskrit.

orange purple and pink epic beach sunset - satya truth truthfulness Quote: Rather than love, than money, than fame, give me truth. - Henry David Thoreau
Rather than love, than money, than fame, give me truth. – Henry David Thoreau

Today’s Daily Yogi Practice is sharing a kind truth with someone you care about. Let’s make it big today… these are hard times and we could all use a big pick me up! Do not compliment someone about something that changes every day, like their hair or outfit. Need some ideas?

  • Contact your best friend just to say how much you admire their drive, or loyalty or the ability to always make you laugh.
  • Tell your significant other how much you appreciate the thing you love most about them.
  • Call a friend or family member who had a significant positive impact on your life, and let them know how thankful you are.
  • Message an old colleague or boss who helped you on your path, and thank them for their mentoring.
  • Reach out to someone you love and/or someone you know could use a pick-me-up.

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Please comment if you would like to share how your Satya practice went today! Always remember, be kind!

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