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.
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.
Please comment and let us know which meditation you tried, or please share any favorite guided meditations or meditation practices!! Always remember, be kind!
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.
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!
Please comment and let us know which meditation you tried. Or, please share any favorite guided meditations or meditation practices!! Always remember, be kind!
Be thankful for a breath of fresh air to be alive and well. Allow love and happiness to penetrate throughout your mind and soul. Take time to relax and live in the moment, the now, the present. Enjoy today. – Amaka Imani Nkosazana
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for March! For Pranayama Day today, my meditation for the day is a Guided Pranayama Practice – Nadi Shodhana.
This is our last Pranayama Day for our special meditation month, so today we will cover a meditative Pranayama practice – Nadi Shodhana (NAH-dee show-DAH-nuh). This literally translates as “channel-clearing” but we frequently use a more descriptive translation of alternate-nostril breathing. This technique is meant to clear the body’s energy channels, and I find it is super cleansing for the entire respiratory system – you may want to keep some tissues handy for this technique, and do not perform if you have a stuffy nose!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is Nadi Shodhana or Channel Clearing, a PranayamaPractice. Most of us have tried diaphragmatic breathing, which is part one of this alternate-nostril breath. We recommend trying this breath technique during 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.
Get in position – you will want to come into a comfortable seat. Place your left hand on your left knee. Bring your right hand into a Vishnu Mudra, folding your first two fingers to your palm (or if this is not comfortable, bring all three center fingers to the palm, or rest your index and middle fingers on your forehead/third eye)
Use the right thumb to close the right nostril. Exhale and then inhale fully through your left nostril only, keeping your diaphragmatic breath technique, breathing into your belly.
Move your right ring and pinky finger to close the left nostril. Exhale and then inhale fully through your right nostril only.
Continue this alternate-nostril breathing for 3-5 minutes. Remember, exhale and inhale, then switch sides.
Recommended Video
This technique can be quite confusing – you may want to follow along our recommended video this first time!
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Please comment and let me know what you thought of this Pranayama exercise! Have you tried this alternate-nostril breath? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!
Happy Meditation March 26, 2023 – Asanas (Poses) – Vinyasa Yoga Series
Adho Mukha Svanasana – Downward Facing Dog Pose
Good morning Yogis! We are in the middle of a meditation-focused March, and today is Asana Day. So, today we will revisit Vinyasa Yoga and its meditative flowing style.
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for March. We are trying a moving meditation with Vinyasa Yoga today!
Vinyasa Yoga
Vinyasa is arguably the most common class at Yoga Studios in the West. This is a fast-paced Asana practice combining breath with fast transitions between Asanas / poses to “flow” almost like a dance. Although these classes are popular, they are not for beginners. You should know many poses very well and sometimes how to transition between these poses. Vinyasa refers to the connections between breath and movement and a traditional Vinyasa class will move like a dance. Power flow also has this breath/movement connection or “flow” but is primarily cardio and strength-focused.
Today’s Positive Practice suggestion
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is a traditional Vinyasa Yoga series. This is a very challenging Asana practice moving quickly between each Asana.. you may want to try the beginner version if you have never tried a Vinyasa class before or are still learning the poses!
Check out a sped-up version of each of these videos above, to get a quick idea of what this style is like! You will notice linking breath to motion to “flow” through poses like a dance, with each Asana often held for only one breath.
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Happy Meditation March 25, 2023 – Ishvara Pranidhana (Surrender)
Good Morning Yogis! We are on the last day of this round of weaving practice of each of the Niyamas into our day. Today we will practice Ishvara Pranidhana or Surrender focusing on the literal translation from Sanskrit – surrender to all-pervading consciousness and its vibration/sound/representation: OM.
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for March. For Ishvara Pranidhana Day today, we will get our OMs on! I am going to practice a Guided Meditation with some OMs!
Om – Sanskrit
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to practice some OMsfor Ishvara Pranidhana Day. OM is pronounced as a very long A-U-M or OOOM, not like “on” with an m. OM is familiar in the East, but often the only exposure for those in the West is at Yoga class. You can do this on your own if you are practiced, or check out this video to learn how to properly OM on your own, or perhaps try this video as a guided meditation.
Please comment and share your experience if you got your OM on with us today! Have you tried this before, or is OM new to you? What did you think? Always remember, be kind!
Happy Meditation March 24, 2023 – Svadhyaya (Self-Study)
Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Last time we practiced the fourth of the Niyamas – Svadhyaya or self-study by beginning a journal if we had not kept one. Today we will focus on the other Svadhyaya practice of studying sacred texts. During our intro studying sacred texts, we studied three passages from the Yoga Sutras of Patanjali, where I draw inspiration for the Daily Yogi practices. Today, rather than a standard sacred text, I was drawn to a quote by an ancient philosopher. If this one does not resonate with you, perhaps check out more quotes from Aristotle. Or, if you practice a religion, perhaps read a meaningful section of your traditional sacred texts.
Today’s Daily Yogi Practice is to reflect on today’s quote on learning. Or, feel free to reflect on quotes from your own religion’s sacred texts.
Intelligent individuals learn from every thing and every one; average people, from their experiences. The stupid already have all the answers. – Aristotle
Journal Day
Also, this is a good time to make another journal entry if you have not kept up with this new practice! I am focused on Svadhyaya this year, but last year was happy to be reminded to keep up with this on Svadhyaya days. If you are not sure what to write about, perhaps journal about your thoughts on any quotes from any sacred texts, or your Yogi journey so far. Or, use one of the recent prompts from my 5 year guided journal recommended below: If your life had a theme song, what would it be? Who is your mentor?
Need a Journal? Check out my recommended blank and guided journals!
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Please comment and share your thoughts on the above quotes, or your own readings if you would like. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!
Happy Meditation March 23, 2023 – Tapas (Discipline)
Good Morning Yogis! Today is Tapas or Discipline Day! We are continuing on with weaving practice of each of the Niyamas into our day. This is our third Tapas Day. On our first/intro Tapas Day, we made a goal that was important to us, and we have checked on our progress and/or made new goals each Tapas Day. If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge!
Very often, a change of self is needed more than a change of scene. – A.C. Benson
Now, we are going to have a bit of tough love here. This is likely not your first Tapas Day.. if you have not kept up with your habit from our first day, we really need to be honest with ourselves.
If you have always wanted to speak French but it just is not happening for you.. you need to put in the time and effort to learn French! You will never just magically wake up one day with your dream at your feet, you need to put in the work. You can sign up for classes at a local community college or adult education center, get a free language app, get an audio-course to learn on your commute, maybe all three, whatever works for you!
Thomas Edison said “Success is 10% Inspiration and 90% Perspiration” and I also enjoy articles on Discipline over Motivation. I do best with sticking to my goals by planning them for first thing in the morning. If you cannot make mornings work, plan it into your day like a doctors appointment or other meeting you cannot miss – put it on your calendar, set alarms and reminders, etc. DO IT! PS building discipline is hard at first, but if you keep at it, it WILL get easier!
Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge!
Please comment and share how you are doing. Have you kept up with your new habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!
We are in the middle of a bonus Daily Meditation Challenge for March! For our Mindfulness-focused Santosha Day today, our meditation is a Mindfulness Guided Meditation.
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice for SantoshaDay is to try to practice Mindfulness. Like many other challenging mental practices in Yoga like Aparigraha, remember this is a journey and be patient with your progress in this difficult practice, especially if it is new for you!
PS calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.
Go on a walk, and perhaps literally stop and smell the roses.
Take a run and feel the wind on your face.
Being around water is especially calming, maybe head out for a walk down the beach, around a lake, or by a river.
Go for a hike and appreciate the beauty around you, rather than focusing on finding a perfect selfie spot.
Take note of your thoughts during a stressful situation, and observe them without judgment rather than getting caught up with them.
Bring Mindfulness to your eating by paying attention to all five senses, chewing slowly, and truly enjoying every bite!
Sit quietly, and go through all of your senses one by one to appreciate your surroundings.
Try a body scan, especially in Shavasana after Asana practice, in a comfortable chair, or before bed.
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Happy Meditation March 21, 2023 – Saucha (Purity) – Aries Season
Good Morning Yogis! It is the start of the Astrological New Year, and today Saucha Day!
We completed our round of practices of the Yamas and now we are moving on to the Niyamas! Last time we practiced the first of the Niyamas, Saucha or purity with our bodies, with a deep clean or pampering self-care practice.
New beginnings are often disguised as painful endings. – Lao Tzu
Astrological New Year – Aries Season
I am sorry to be a day late to tie in with our daily practices, but yesterday was the start of Aries Season – Happy Birthday Aries Yogis! This is the start of the year for the Zodiac Calendar, and we are also at the start of Spring! So, with Saucha Day and the start of spring, it is a perfect day for some spring cleaning! For an Aries themed Yoga Practice today, I recommend Nadi Shodhana or Channel-Clearing Breath, which reminds me of the symbol for Aries below!
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for March! For Saucha Day today, since we will be cleaning our homes my meditation for the day is a Guided Meditation on Organizing our Thoughts.
I personally do not do well when my home is cluttered or disorganized. I need everything to have its own place to go back to, or else I cannot find anything! Pick an area of your home or office to declutter and clean. Get storagebins, drawer organizers, or whatever you need to help yourself keep this area clean and organized going forward. Whether it is your closet, garage, junk drawer, basement, car, or your e-mail inbox, work on bringing Saucha to one of your spaces that you feel needs some TLC.
Want more Cleaning Ideas and hacks? Check our cleaning Tips & Tricks on Pinterest!
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 how you decided to practice Saucha today. I always feel my mind is less cluttered when my space is less cluttered. How did it make you feel? Always remember, be kind!
Happy Meditation March 20, 2023 – Aparigraha (Non-Attachment)
Good Morning Yogis! Today is the Spring Equinox – Happy Spring Yogis in the North Hemisphere! Today is Aparigraha or Non-Attachment Day. Last time we practiced the positive of the last of the Yamas – Aparigraha or non-attachment directly by practicing non-attachment with our actions. Today we will practice the positive meaning of non-attachment, or gratitude.
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for March! For Aparigraha Day today, my meditation for the day is a Morning Gratitude Guided Meditation.
Reflect upon your present blessings— of which every man has many— not on your past misfortunes, of which all men have some. – Charles Dickens
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice isto make a list of five things (I just love Top 5 Lists!) you are grateful for in your life, right now. OR, if you are ready for an added challenge – try to practice gratitude all day today, and especially in any challenging situation. Need some ideas for your list? They can be big or small.
You may be grateful for physical things like your health or your long hair or your home or your beautiful garden. You may be grateful for your family or friends or pets. You may be proud of something you accomplished or positive personal traits like humor or loyalty. You may be grateful for past learning experiences or positive changes you see in yourself or the world. Or, these are tough times.. if you are proud for getting out of bed and taking a shower, or putting on pants for your zoom meeting, then celebrate small victories!
This practice is about finding the joy and blessings in the moment. Focus your attention to positivity and abundance already in your life, rather than putting off your happiness for something in the future.
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.
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.
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Happy Meditation March 18, 2023 – Asteya (Non-Stealing)
Good Morning Yogis! It is Asteya Day! Last time we practiced the positive version of the third of the Yamas – Asteya or non-stealing with an act of generosity, but today we will take it a step further and examine non-stealing.
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for March! For Asteya day today, my meditation for the day is a Guided Meditation on Balance in Our Lives.
Justice is balance in human affairs. Balance is wider than justice, since it includes justice and more than justice. – Orlando Jay Smith
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to actively practice Asteyaor non-stealing in our lives. Need ideas? This is going to be similar to our Satya practice from yesterday, and we should reflect on areas of our life where we may be acting a bit selfishly or taking advantage of a situation. If you are taking a lot of assistance or time from a particular person but not giving much in return, reflect on that and consider how you can make the situation more fair. Or, examine a situation where you have been taking more than giving, express gratitude, and see how you can make things more balanced and take better care of those who take care of you. Examine areas where you can focus a bit more Asteya, and express that however it feels right to you.
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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.
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.
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 how you decided to practice Satya with yourself today. This can be difficult, but honestly is always the best policy. Always remember, be kind!
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.
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.