Some things to keep in mind: · If you've been doing a meditation practice I want you to stop and replace it with this program even if you've been studying with me. We're starting from the beginning. · Please do not mix any other practices you've been doing with this practice. · Please journal after each meditation practice. It could be one line or pages. I use it to jot down the many ideas and inspirations that are downloaded to me. · If you have ideas that come (and they will) don't pull yourself away and "try" to remember them. They will reemerge when the time is right. Sometimes it's immediately after, sometimes it's in the shower (lol) but they do reemerge. If you have any questions or concerns contact me! You're studying at your own pace but you are not alone! So much love for you and your practice! Vikky

Meditation is not about making your brain stop thinking — that is impossible. Your brain doesn't stop generating thoughts even when you're asleep. Meditation is really about not nurturing the thoughts that come. By developing your skill of “letting go” of thoughts, feelings, and ideas that spontaneously occur, you’ll be able to experience the calming benefits of meditation, which include: relaxation, stress reduction, more accurate perspective on your problems, enhanced creativity, and increased energy. One of the best things about learning online is my ability to easily point you to more information. More information about the benefits of meditation can be found at the links below. Find what resonates with you. Happy reading! 12 Science-Based Benefits of Meditation - https://www.healthline.com/nutrition/12-benefits-of meditation#section1 The History and Origin of Meditation - https://positivepsychology.com/history-of-meditation/

Breath is a source of oxygen, obviously a very important fuel for all cells, but beyond that, our breath is connected to our nervous system in a way that can turn on or off our stress or rest reactions; awareness directed to particular areas also enhances energy flow. When we turn on our rest reactions we are able to enter into a state of relaxation. This state switches our brain chemicals and allow us to access deeper parts of our brain.

Sitting is the best position for beginning meditation. If you lie down, especially in the beginning, you risk losing awareness and falling asleep. Sitting in an alert position keeps you awake and focused, but frees your mind from having to process information (like where to put your feet). If sitting on the floor with legs crossed are not accessible, the next best thing is sitting in a chair with feet flat on the mat and not leaning on the back of the chair. Watch the video for more instructions.

Seated meditation positions: Good posture is really important for meditation, but that doesn’t have to mean sitting on the floor and turning yourself into a human pretzel in a cross-legged pose. On a cushion or blanket on the floor: Of course, if you prefer sitting cross-legged on the floor, that’s fine too! Sit on a cushion or a folded blanket so your knees are lower than your hips. If you’re sitting on a hard floor, a rug or blanket under your feet will cushion your ankles. If it helps, you can lean against the wall or a sturdy piece of furniture. Put a soft pillow or two behind your lower back to make sure your spine is straight, in an upright position. If sitting cross legged bothers your knees, stretch your legs out in front of you. Whichever sitting meditation position you choose, the posture pointers are the same: the back is neutral yet relaxed, the head and neck are aligned over the spine, and the arms rest on the legs or in the lap. When it comes to your hand positions during meditation, you can either place them on the legs, palms down, or in your lap, palms up, one hand resting in the other. Practitioner’s choice. Remember, if your seat isn’t comfortable the rest of your body will tense up, and that will make meditating difficult. In a chair, or on a sofa: Try sitting in an upright chair that has no arms (like a dining room chair) with your legs uncrossed, feet on the floor, and your arms and hands resting either on the legs or in the lap. If possible try not to lean against the back of the chair. Scooch to the middle of the chair, and, if it helps, place a cushion or folded blanket under your sitting bones to tilt your hips forward. You can also put a pillow behind your lower back for support to help keep your back naturally straight (not arched or hunched) and your head and neck aligned with your spine. The idea is to set yourself up so you’re alert, yet maintaining your posture feels effortless. Lying down meditation: Can I meditate lying down? Well, because the mind tends to be more alert and attentive when we’re seated and upright, most teachers agree that sitting to meditate is best whenever possible. However, if you’re wondering whether you can meditate lying down, the answer is yes. Option 1: If sitting causes any discomfort — if you have back pain or sciatica, or maybe your foot is in a cast, which makes it hard to sit — or you don’t feel well and you need to lie down, of course, it’s OK to lie flat on the floor as an alternative. Lying down is also an option as a meditation position for beginners if it helps you feel more comfortable while you’re learning a new skill. To set yourself up, lie on your back with your legs about hip-width apart, toes relaxed out to the side, arms extended alongside your body, palms turned up. (If you’re familiar with yoga, this is savasana, or corpse pose, that comes at the end of class.) Option 2: If it feels more comfortable, try placing a thin pillow under your head and bending your knees to 90 degrees so your feet are flat on the floor, or put a pillow underneath your knees to elevate them. This will help to protect your lower back and prevent any additional strain. Assuming you’re not trying to drift off to sleep you’ll probably want to lie on a mat or a blanket on the floor so you don’t get drowsy. If you’re practicing a sleep meditation, like yoga nidra, by all means, lie down in your comfy bed, take a few deep breaths, and close your eyes!

Learn the first yogic breathing exercise that is the basis for other breath work and calmer living.

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects. Use this breath work to calm the nervous system, balance your male and female energies, before you meditate.

The most common errors made in performing with Ujjayi pranayama are: • Vocalizing the sound • Breathing not using the diaphragm • Not placing the right amount of pressure on the breathing process. Watch for more how to.

Let's put it all together. This is the actual routine or exercise. Please do this and only this routine for the next 14 days including weekends once a day. We move to the next routine when we: 1. Don't resist going to sit 2. Have done this routine consistently for 7 days 3. Feel comfortable and relaxed after and throughout the day. Don't rush moving to the next routine. Setting a strong foundation is better than adding on in the hopes of making progress.