Esther's Everyday Meditation

New episodes will return in the Spring (a series of episodes in the works!)

Self Awareness Practice - Recast of Episode 196 of Everyday Meditation, a follow up to last week's discussion on meditation and unconscious bias!As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Compassion Meditation and Bias - Recast of Episode 195 of Esther's Everyday Meditation Continuing on the topic of compassion, in this episode I share and discuss some findings about meditation, compassion, and unconscious bias. Tune in next week for a follow-up practice!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Sat Yam for Compassion - Recast of Episode 189 of Everyday Meditation, a follow up to last week's discussion!As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

What is Compassion? - Recast of Episode 188 of Esther's Everyday Meditation In this episode, I share some thoughts on what compassion is, particularly through the lens of compassion meditation practices. Tune in next week for a follow-up practice!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Focusing through Movement - Episode 533 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on using a movement pathway as your focus in meditation- A little lead-in movement: Seated fold- Breathing practice: Long exhale- Meditation technique (awareness kriya): Figure 8 Breath- A little re-grounding movement: Seated camel* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Hum Sa for Attention - Recast of Episode 182 of Everyday Meditation, a follow up to last week's discussion!As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Meditation and the Science of Attention - Recast of Episode 181 of Esther's Everyday Meditation In this episode, I share and discuss some findings about meditation and attention. Tune in next week for a follow-up practice!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

What keeps you from connecting - Episode 530 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on some things that keep us from connecting with one another.- A little lead-in movement: Cat / childs- Breathing practice: Alternate nostril breathing- Meditation technique (awareness kriya): Sat Yam "Let Go"- A little re-grounding movement: Seated forward fold* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Connection + Healing - Episode 530 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on connection and healing.- A little lead-in movement: Cat/child's- Breathing practice: Padadirsasana (breath balancing)- Meditation technique (awareness kriya): Sat Yam Bubble - A little re-grounding movement: Cat/cow* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Sounds that Resonate with You + Humming Meditation - Episode 529 of Esther's Everyday MeditationI encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on finding sounds that you resonate with- A little lead-in movement: Cat / cow- Breathing practice: 4-part breathing- Meditation technique (awareness kriya): Humming kriya (bija mantra)- A little re-grounding movement: Child'sAll techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

What do you visualize? + Colors Meditation - Episode 528 of Esther's Everyday MeditationI encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on the ways we all visualize differently.- A little lead-in movement: Seated cat/cow- Breathing practice: Alternate Nostril Breathing (nadi shodhana) - Meditation technique (awareness kriya): Colors kriya- A little re-grounding movement: Seated camelAll techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Self Care through the Yamas & Niyamas - Episode 527 of Esther's Everyday MeditationI encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on the impact of self care through the lens of the yamas + niyamas- A little lead-in movement: Seated fold (cross-leg)- Breathing practice: Extended exhale- Meditation technique (awareness kriya): Swaying meditation- A little re-grounding movement: Seated fold (straight leg)All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Finding Time through Calm - Episode 525 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on find time (and time management) through what helps you feel calm- A little lead-in movement: seated side bend- Breathing practice: Alternate Nostril Breathing (Nadi Shodhana)- Meditation technique (awareness kriya): AUM (humming)- A little re-grounding movement: seated twist* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

A bit about my favorite meditation technique to share - Episode 524 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on why Sat Yam kriya is my favorite meditation technique to share with others- A little lead-in movement: Seated cat/cow- Breathing practice: Padadirsasana (breathing balancing)- Meditation technique (awareness kriya): Sat Yam kriya (of course!)- A little re-grounding movement: Various movements* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

A bit about my go to meditation technique - Episode 523 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on why Hum Sa kriya is my go to meditation technique- A little lead-in movement: Seated cat/cow- Breathing practice: Alternate Nostril Breathing / Nadi Shodhana- Meditation technique (awareness kriya): Hum Sa kriya (of course!)- A little re-grounding movement: Seated fold* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo if you like!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

A bit about my favorite breathing practice - Episode 522 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on why Nadi Shodhana is my favorite breathing practice- A little lead-in movement: Seated cat/cow- Breathing practice: Alternate Nostril Breathing / Nadi Shodhana (of course!)- Meditation technique (awareness kriya): None- A little re-grounding movement: Seated fold* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Returning to meditation - Episode 521 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on coming back to meditation after a break- A little lead-in movement: Seated cat/cow- Breathing practice: 1:1 even ratio breathing- Meditation technique (awareness kriya): Hum Sa kriya- A little re-grounding movement: Seated arm lift* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Letting go + Sat Yam - Episode 520 of Esther's Everyday MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditationHere's what's in this episode:- Welcome + getting situated, with a few thoughts on letting go of thoughts in preparation for today's meditation technique.- A little lead-in movement: Cat/cow- Breathing practice: Alternate nostril breathing (nadi shodhana)- Meditation technique (awareness kriya): Sat Yam (Letting Go)- A little re-grounding movement: Seated side fold* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 519 of Everyday Meditation: Meditation for Stress, part 2I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. These show notes are also posted at https://esthermpalmer.com/meditationHere's what's in this episode:Can you meditate and create stress reducing brain changes when you're in the middle of chaos? I talk about why we need to set ourselves up with physiological changes that can help lessen stress in the moment, and then make it easier to meditate and make lasting brain changes.Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 518 of Everyday Meditation: Meditation for Stress, part 1I'm on summer break, so this week's episode is a recast from the earlier days of the podcast.These show notes are also posted at https://esthermpalmer.com/meditationHere's what's in the episode:I tackle the answers to common questions about meditation and stress with the help of research shared in 'Altered Traits' by Daniel Goleman and Richard Davidson. The book is a great read with tons of sobering information about what we know and don't know about the effects of meditation. I loved it.Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 517 of Everyday Meditation: Allowing RestAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditationHere's what's in this episode:- Welcome + getting situated, with a few thoughts on allowing yourself rest- A little lead-in movement: Cat / child's- Breathing practice: 4-part breathing- Meditation technique (awareness kriya): Hum Sa- A little re-grounding movement: Seated twist* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 516 of Everyday Meditation: Practicing Mantra in Meditation I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. I hope you'll make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditationHere's what's in this episode:- Breathing practice: Alternate nostril breathing (optional)- Meditation technique (awareness kriya): Hum Sa with Gam mantra- A little re-grounding movement: Re-grounding seriesIntegration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 515 of Everyday Meditation: An Everyday 'Mind Tool' This week's episode is a recast from the earlier days of the podcast in which I introduce mantra and share some ways that I use it beyond meditation practice. These show notes are also posted at https://esthermpalmer.com/meditationHere's a quick summary from the episode:- Choose a mantra to use in meditation based on your gut instinct. Pick one you like from the 7 options I offer. - Use the same mantra throughout your day when you need to calm yourself down or reduce the effects of internal or external distractions.If you want to give it a try, scan the podcast feed for titles with "humming" or "mantra" -- or tune in for next week's practice!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 514 of Everyday Meditation: Comforting SelfAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditationHere's what's in this episode:- Welcome + getting situated, with a few thoughts on comforting self/Self- A little lead-in movement: Seated side stretch- Breathing practice: Long exhale- Meditation technique (awareness kriya): Humming Mantra- A little re-grounding movement: Kneeling lunge* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!Be moving, be true, be you!- estherIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 513 of Everyday Meditation: As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on - A little lead-in movement: Seated cat / cow- Breathing practice: Alternate nostril breathing (nadi shodhana)- Meditation technique (awareness kriya): Color visualization- A little re-grounding movement: Downdog or Child's form* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 512 of Everyday Meditation: Breathe ComfortablyAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on breathing comfortably in meditation- A little lead-in movement: Arm lift- Breathing practice: Padadirsasana - Meditation technique (awareness kriya): Sat Yam Bubble- A little re-grounding movement: Cat / Cow* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 511 of Everyday Meditation: Moving what you feelAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on moving what you feel inside with your attention- A little lead-in movement: Seated fold- Breathing practice: 4-part breath- Meditation technique (awareness kriya): Figure 8 breath (arohan/awarohan)- A little re-grounding movement: Belly-down rest (savasana)* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 510 of Everyday Meditation: Choice in practice + Hum SaAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on making choices during the practice of meditation- A little lead-in movement: Cat / cow- Breathing practice: Alternate nostril breath / Nadi Shodhana- Meditation technique (awareness kriya): Hum Sa- A little re-grounding movement: Child's form* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 509 of Everyday Meditation: Making choices + a Swaying meditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on making choices in the set up of your meditation practice- A little lead-in movement: Seated camel- Breathing practice: Even ratio breathing (1:1)- Meditation technique (awareness kriya): Swaying to center- A little re-grounding movement: Reclining ankle to knee* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 508 of Everyday Meditation: OM Chanting MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few words on practicing this meditation with OM vs A-U-M- A little lead-in movement: 90/90 pigeon- Breathing practice: Long exhale- Meditation technique (awareness kriya): OM (chanting)- A little re-grounding movement: Reclining knock knees* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 507 of Everyday Meditation: A-U-M As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few words on practicing with A-U-M or OM- A little lead-in movement: 90/90 pigeon- Breathing practice: Long exhale- Meditation technique (awareness kriya): A-U-M (chanting)- A little re-grounding movement: Reclining knock knees* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 506 of Everyday Meditation: Being ok with the meditation process + Sat YamAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on stillness and letting the process of meditation be what it is- A little lead-in movement: Cat / Child's- Breathing practice: Alternate nostril breath / Nadi Shodhana- Meditation technique (awareness kriya): Sat Yam - A little re-grounding movement: Reclining rest* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 505 of Everyday Meditation: Experiencing change as it happensAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on experiencing change in the body as it happens- A little lead-in movement: Thread the needle- Breathing practice: Padadirsasana- Meditation technique (awareness kriya): Hum Sa- A little re-grounding movement: Seated camel* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 504 of Everyday Meditation: Assumptions + Six Colors VisualizationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on assumptions, holding them and letting them go- A little lead-in movement: Downward dog- Breathing practice: Alternate Nostril Breathing, aka Nadi Shodhana- Meditation technique (awareness kriya): Six Colors Visualization- A little re-grounding movement: Child's form* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 503 of Everyday Meditation: Practicing Patience + a Humming MeditationAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on rushing through process- A little lead-in movement: Arm reach/lift + lower- Breathing practice: Long exhale (relative to inhale)- Meditation technique (awareness kriya): Humming sounds (bija mantra)- A little re-grounding movement: Seated twist* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 502 of Everyday Meditation: Being in a Meditation Frame of Mind + Figure 8 BreathAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on how you can work through entering your meditation practice from a "not ready" to sit and be still kinda place.- A little lead-in movement: Seated twist- Breathing practice: 1:1 inhale:exhale breathing- Meditation technique (awareness kriya): Figure 8 Breath, aka Arohan Awarohan- A little re-grounding movement: Reclining rest, aka Savasana* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 501 of Everyday Meditation: Beginnings + Endings and Swaying to StillnessAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on beginnings + endings- A little lead-in movement: Seated Side Stretch- Breathing practice: 4-part breathing - Meditation technique (awareness kriya): Sway to Stillness meditation- A little re-grounding movement: Reclining knock-knees* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 500 of Everyday Meditation: What's your reason for meditating?Here's what's in this episode:- Welcome + getting situated, with an invitation to consider "what's your reason for meditating?"- A little lead-in movement: Seated Cat/Cow- Breathing practice: Padadirsasana (hands under opposite armpits --I don't think it feels as weird as it might sound!)- Meditation technique (awareness kriya): Sat Yam- A little re-grounding movement: Seated forward fold* all techniques and movements are described and guided *As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready.Be moving, be true, be you!EstherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Episode 499 of Everyday Meditation: Layers of Self + Hum SaAs always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! Here's what's in this episode:- Welcome + getting situated, with a few thoughts on being aware of "layers" of one's self, whether in body, mind, or essence. - A little lead-in movement: cat/cow- Breathing practice: alternate nostril breathing (nadi shodhana)- Meditation technique (awareness kriya): hum sa- A little re-grounding movement: child's form* all techniques and movements are described and guided *Integration suggestionAfter listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!You can give this practice a try when you're ready!Be moving, be true, be you!- estherThese show notes are also posted at https://esthermpalmer.com/meditationIf you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updatesYou can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

New practices are coming your way soon. Tune in for a quick update on what to expect.Got questions or feedback? You can learn more and get in touch with me at https://esthermpalmer.com

Practice Sat Yam kriya as a breathing technique or as a kriya meditation technique. Includes guided instruction for all non-silent components. Listen to the recent "How to Practice" episode for context and a step by step walk through. BREATHING INTO SAT YAM KRIYAWhere breathing sometimes overwhelms my practice of Hum Sa kriya, I find the opposite to be true with Sat Yam kriya: breathing always leads me in to the kriya technique in an effortless way. But that's just me! Your experience may be different, similar, or not really even in the same ballpark!What’s in this episode?Before teaching Sat Yam kriya, I share my experience with breathing and Sat Yam kriya (in the How To episode) -- and what I mean by "being led by breathing." How can you use this practice?You might try this practice to bring attention to how your breathing does or doesn't play a role in your meditation practice (and if you tuned in last week, perhaps compare with your experience in Hum Sa kriya).I also love Sat Yam kriya for feeling connected to something bigger than me -- even just the literal space around me, wherever I am.Give it a try when you're ready!Be moving, be true, be you- Esther---Thanks for tuning in and reading! If you want to hear more from me, sign up for my free newsletter at https://esthermpalmer.comYou can also support Esther's Everyday Meditation with a donation at https://moved-podcasts.square.site

Learn how to practice Sat Yam kriya as either a breathing technique or a kriya technique -- or by letting the breathing lead you into the kriya. Tune in to the beginning to hear what I mean by that. Start meditating with a fully guided practice in the next episode. Want more how to? Pick up my FREE Everyday Meditation Comfort Guide at https://esthermpalmer.com/meditationSign up for my newsletter at https://esthermpalmer.comSupport Esther's Everyday Meditation with a donation at https://moved-podcasts.square.site

Before walking you through how to practice this week's practice, I share a few thoughts on breathing and how it plays into Hum Sa kriya. Start meditating with a fully guided practice in the next episode. Extended show notes at https://esthermpalmer.com/meditationWant more how to? Pick up my FREE Everyday Meditation Comfort Guide at https://esthermpalmer.com/meditationSign up for my newsletter at https://esthermpalmer.comSupport Esther's Everyday Meditation with a donation at https://moved-podcasts.square.site

Practice Hum Sa kriya meditation technique and see how your breathing plays into it. Includes guided instruction for all non-silent components. Some context and a step-by-step walk through are in the accompanying "How to Practice" episode. More info in the show notes below and at https://esthermpalmer.comBREATHING CHOICE + HUM SA KRIYAIf you've been with me for a while, you've probably heard me go on and on about the magic of our breathing. I'm fascinated by how it works anatomically, and how it transforms our moment to moment experience in feeling. When it comes to meditation, breathing is a tremendous aid and, sometimes, a bit overpowering...What’s in this episode?We're returning to the practice of Hum Sa kriya this week, and in the How To, I talk about what happens when your breathing becomes the primary focus -- instead of the kriya (the "focusing mind action"). Fair warning, for some of you, hearing about this possibility may create it where it was not an issue before! So feel free to skip if you're not particularly curious.After practicingIf you are curious, you might check in after your practice: how did breathing participate? What held your focus most easily: the kriya or breathing? Neither is right or wrong (despite my framing breathing as getting in the way), just different practices. Which do you prefer?Give it a try when you're ready!Be moving, be true, be you- EstherThanks for tuning in and reading! You can join me for a monthly round up of meditation and movement practices by signing up for my newsletter at https://esthermpalmer.comSupport Esther's Everyday Meditation with a donation at https://moved-podcasts.square.site

Do any particular colors feel grounding to you? You can practice the 7 Colors meditation to observe the possible effects of 7 of them. Or just to meditate, of course. The episode includes guided instruction for all non-silent components. Finding it tough to follow? Listen to the recent "How to Practice" episode to get some break down.

How does color play into your mood? Do any colors help you connect to feeling "grounded"? Learn one way to check in and see --with the 7 Colors meditation. Start meditating with a fully guided practice in the next episode. Want more how to? Pick up my FREE Everyday Meditation Comfort Guide at esthermpalmer.com.

Practice 7 Sounds meditation and explore which sounds help you feel "grounded." Includes guided instruction for all non-silent components. Listen to the recent "How to Practice" episode to get some background + break down. Support the podcast + find the show notes at esthermpalmer.com/meditation

Practice 7 Sounds meditation and explore which sounds help you feel "grounded." Includes guided instruction for all non-silent components. Listen to the recent "How to Practice" episode to get some background + break down. Support the podcast + find the show notes at esthermpalmer.com/meditation

Learn how to practice the 7 Sounds meditation and explore what it means to feel "grounded" by making sound. Start meditating with a fully guided practice in the next episode. Want more how to? Pick up my FREE Everyday Meditation Comfort Guide at esthermpalmer.com/meditation.

Learn how to practice the 7 Sounds meditation and explore what it means to feel "grounded" by making sound. Start meditating with a fully guided practice in the next episode. Want more how to? Pick up my FREE Everyday Meditation Comfort Guide at esthermpalmer.com/meditation.