Meet Me Where You Are

Inspired by images captured by the James Webb telescope, it has me contemplating and pondering about our existence. I love to be existential, but these images spark so much awe and amazement, it gives us perspective on the bigger picture. When we zoom out, we can focus on the bigger more important things that we should be focusing on during this short blip in time we get to be alive. Are you living into your truth? Do you focus on what matters? Practice with me and let's contemplate together.   Zen Lab continues to have ongoing live online classes almost daily. If you enjoyed this class, check out Kristen's live classes or on-demand videos for more. Join a live online yoga class, purchase on-demand programs or videos, or book a private session with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

In this 30 minute Hatha yoga practice we will warm up the core to prepare for standing hand to big toe pose. Then we will come down and stretch the muscles we just worked. Find more classes like this on Zen Lab's website here.   Find more yoga flows with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

A fun 30 minute creative flow with balancing and lunging to get you energized for the day ahead. Find more classes like this on Zen Lab's website here.   Find more yoga flows with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

In this sun salutation sequence we bring mindful awareness into our transitions. Focus and breathe as to not lose balance and find some fluidity and strength as you find your way through tension and ease.   Find more classes like this on Zen Lab's website here.   Find more yoga flows with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

A quick sequence to gently wake up, feel what the body has to offer today, and worth through some standing postures to play with the push and pull of opposites.   Find more classes like this on Zen Lab's website here.   Find more yoga flows with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

Hi my friends. I'm taking a couple weeks off! THANK GOD! It is much needed. I hope you also schedule time for yourself to rest. You DESERVE to rest.   Please join me on my website for a free yoga class.   Also check out my new gear that just dropped.   And finally, please rate me on your podcast platform. I'm sososo grateful you are here.     Intro/Outro Music: Where Are We Going by Aaron Kellim

This 30 minute dynamic yoga sequence will help you build your focus and balance. We first move through a sun salutation sequence to warm up, then enter into a strong balancing sequence to strengthen the hamstrings and quads. We will then cool down and joy a brief sweet savasana.   Recommended Spotify playlist: https://open.spotify.com/playlist/61BHgo3XTarN0k2iwGTDut?si=4be37a394a41426e   Find the full-length version of this class on Zen Lab's website here.   Find more yoga flows with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

It's LOVE day :). Remember to always continue to send love to yourself. You can't pour from an empty cup. This is a practice that can be done daily to transfigure your heart and approach to life.   Find yoga classes with me at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Source: Mindfulness Training with YogaRenew

Stay warm my dears! I think we are getting up to 8 inches of snow tonight in Indianapolis. If you can't get warm, join me for this yoga flow to stretch out and build heat. We start gentle and easy and move into our flow with ease, and then we will start to speed it up linking movement with breath. This flow is repetitive, which allows you to explore and create with each time you take your flow. It's never always exactly the same in the body and mind (even if the poses are the same).   **Please note, take each posture with care and attention, please don't injure yourself. This is a snippet of a live class recording. If you don't know what I'm doing, all good, MAKE SOMETHING UP (but stay safe).   Find more yoga flows with me at www.zenlabindy.com.   Playlist: Homesick by Sean Williams Heartbreak by Fair Game Wait On Me by Raquel Castro Original by Wildcardz Memories by Ramol Yes I Am by Zach Sorgen Dropzone Rush by Bunker Buster Cruise Control by Lolek Breathe Within by Onyx Music   Intro/Outro Music: Where Are We Going by Aaron Kellim   *I own the rights to the music you heard in this podcast  

Most of you active folks don't stretch enough. This is a simple stretching routine you can follow after a workout, run, or other rigorous activity to make sure that your muscles get the recovery they deserve. Only 20 minutes! No yoga mat required. Intro/Outro Music: Where Are We Going by Aaron Kellim   Join me for live online classes or on-demand yoga videos at Zen Lab.

Body scan meditations are meant to help you get in touch with your bodily sensations, both good and bad. It is also a great tool for calming the mind and body. Although body scan meditation practice is not about relaxing, relaxation may naturally occur as a result of this meditation. Therefore, it is important to practice non-striving. Non-striving means that we do not strive toward any particular experience during this meditation. We simply allow and experience whatever arrives in the moment.   Tips For Practicing  There are a number of variations of body scan meditations out there. How you go about this meditation and the order in which you decide to move through different parts of your body is not critical. You can choose to move through parts of your body in any order you wish.  Try to release any goals for your practice. The main objective of this practice is to practice non-judgment and simply allow your thoughts and feelings to be as they are in the moment; without trying to change them.  Try to find a time and space to practice where you will not be disturbed.  If possible, wear comfortable and loose clothing.  This meditation is recommended to be done while lying on your back but if this is not comfortable, then you can do it sitting in a chair. If you choose to lie down, you can keep your palms up towards the sky and with your legs slightly apart. Allow your feet to fall open to either side.  During this meditation, you can close your eyes or leave them open. If you choose to leave them open, try to maintain a soft and unfocused gaze.  If you tend to fall asleep while lying on your back, it might be better to sit on a chair or keep your eyes open to try to stay awake as best as you can.  Source: Mindfulness Training with YogaRenew   Intro/Outro Music: Where Are We Going by Aaron Kellim

Learn the origin and biology of stress, the psychology of stress, and gain a better understanding of mindfulness and stress reactivity.   Join for more in person or on-demand yoga classes at www.zenlabindy.com.   References: Yoga Teacher Training with YogaRenew   Intro/Outro Music: Where Are We Going by Aaron Kellim

The last time you walked; from your desk to the kitchen, outside, on a hiking trail... where was your head at? A walking meditation is designed to bring body and mind in sync while we're out and about. And if you don't like to sit and close the eyes to meditate, this is a great alternative that still trains the mind in awareness. Walking is something we do every day without thinking. Walking meditation involves very deliberating thinking about and doing a series of actions that you normally do automatically. Breaking these steps down in your mind may feel awkward, even ridiculous. But you should try to notice at least these four basic components of each step: a) the lifting of one foot; b) the moving of the foot a bit forward of where you're standing; c) the placing of the foot on the floor, heel first; d) the shifting of the weight of the body onto the forward leg as the back heel lifts, while the toes of that foot remain touching the floor or the ground.   References: Yoga Teacher Training with YogaRenew   Intro/Outro Music: Where Are We Going by Aaron Kellim

In this 65 minute full body yoga class, you'll be guided to inhale intuition, wisdom, and imagination, and to exhale your life purpose and vision. This practice has two peak poses, tree pose and eagle pose. Some nice ambient chill music vibes will accompany you during your practice. You have the ability to hone your life purpose. To dream big. To imagine the possibilities. Trust our intuition to guide yourself. Visualize that which you choose to create as if it has already happened. Moved through obstacles, limitations, resistance. Open yourself to the possibilities and to the opportunities to expand and extend and radiate, so you can create the life you want.   Join for more in person or on-demand classes at www.zenlabindy.com.   Intro/Outro Music: Where Are We Going by Aaron Kellim

The breathing space practice can be practiced anywhere and anytime. Become more aware of your thoughts and emotions whenever they arise, and give yourself space and time to soften into the sensations before you take your next steps. This is helpful after you received information that causes tension, stress, or high emotions.   References: Yoga Teacher Training with YogaRenew   Intro/Outro Music: Where Are We Going by Aaron Kellim

Our attitude can have a significant impact on our experiences. If we are upset, simple tasks might become frustrating. If we're in a happy mood, we might be able to deal with upsetting news a little easier. Attitude influences our perspective, our emotions, and ultimately the way we experience the world around us. With the proper attitude, we can build a better atmosphere to practice mindfulness. These attitudinal foundations work together to set the stage for mindfulness practice. They aren't meant to be practiced in any specific order, but they are interconnected.  Beginner's mind  Non-judgment  Acceptance  Letting go  Non-striving  Patience  Trust    References: The Language of Yin by Gabrielle Harris Yoga Teacher Training with YogaRenew   Intro/Outro Music: Where Are We Going by Aaron Kellim

Over the years, mindfulness has become incredibly popular which has led to the term being used loosely in several different definitions. Even amongst seasoned practitioners there might be some variation of how mindfulness is defined, so it's important to establish some clarity on how we use this term in the program. We will use the definition from Jon Kabat Zinn who is often viewed as the Godfather of Mindfulness in the western world.    Mindfulness : "The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally.” – Jon Kabat Zinn    After learning a bit about mindfulness meditation, enjoy a 10 minute awareness of breath meditation practice provided by Yoga Renew Teacher Training.   Intro/Outro Music: Where Are We Going by Aaron Kellim

I missed you! New episodes coming soon!   Intro/Outro Music: Where Are We Going by Aaron Kellim   Send me any comments, questions, suggestions at zenlabindy@gmail.com   Join me for a free online yoga class at www.zenlabindy.com Use coupon code "1stclassfree" at checkout

Power yoga is a more dynamic version of traditional yoga which includes more challenging physical components to generate heat in the body. Power yoga is a general term used to describe a vigorous, fitness-based approach to vinyasa style yoga. There are many parts of power yoga that feel similar to vinyasa, although there may be more static poses to build strength, stability, endurance, and flexibility. The benefits of power yoga include metabolism regulation, increase flexibility, immunity, increased strength, increased stability, increased stamina, and promotes detoxification of the body. Avoid power yoga if you are pregnant or suffer from a chronic physical ailment such as diabetes or arthritis. A different style of yoga may be better suited for you, and that's okay!

Slow flow is a mix of Hatha yoga (static poses) and Vinyasa (linking movement with breath). The pace is meditative, emphasizing peace and calm in body and mind. We hold poses longer, taking several rounds of breath in each pose, instead of moving to each breath. The inclusion of grounded postures and slower movements allow students to build confidence and familiarity. Longer holds in standing and balancing postures offer the opportunity to refine the fundamentals and explore deeper sensations over time. This class is good for any level of student. It can help build strength, flexibility, and stamina, while soothing the mind and minimize the chatter in your head.   For more live classes visit www.zenlabindy.com.

I take you through a sequence where you get to explore warrior 3 more than once. Explore warrior 3 and what it means to you. We flow through two different sequences twice, once for recognition and sense in the body, and the other to link movement with breath. For more live classes visit www.zenlabindy.com

This hour long live hatha yoga class is a gentle hatha yoga class is meant to help loosen up the hamstrings and hips, wiggle through the spine, and connect with the breath. Feel looser and more relaxed after this gentle class.   You can find more live online classes with video at www.zenlabindy.com.

In this class we build upon the foundations of alignment and energy centers in the body. I start with deep belly breathing to help us focus into the body. We start on the ground with some stretches and gentle movements, initially linking movement with breath while seated. Then we work through specific alignments in table top and downward facing dog, build up our practice to standing postures; mountain, high crescent lunge, and warrior 2. We then make our way back down to the ground to stretch it out and cool down, and enjoy a brief savasana. Live class recording from Zen Lab Yoga - visit www.zenlabindy.com for more live online classes.

Enjoy a brief episode where I walk you through five different healthy wrist sequences you can add to your practice, do daily for wrist health, increase wrist flexibility and wrist strength to help the wrists stay healthy and pain free. This can also be helpful for those with mild wrist pain. I high recommend doing at least one of these healthy wrists sequences before you attempt any arm balances.   Intro/Outro Music: Where Are We Going by Aaron Kellim Original content from Yoga Sequences, Designing Transformative Yoga Classes, page 64   Follow me on social media! Instagram: https://www.instagram.com/zen_lab_indy/ Facebook: https://www.facebook.com/ZenLabLLC/ Join a live online yoga class or book a private session with me at www.zenlabindy.com.

This 30 minute slow flow class is meant to challenge you. This class includes standing postures that we will hold for a while to build heat in the body and change our breath patterns. Get out of your head and into your body and enjoy a nice strength building slow flow.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Follow me on social media! Instagram: https://www.instagram.com/zen_lab_indy/ Facebook: https://www.facebook.com/ZenLabLLC/ Join a live online yoga class or book a private session with me at www.zenlabindy.com.

This slow flow is a nice way to wake up and get ready for your day. We will begin very slow and then make out with through a slow flow vinyasa. Enjoy some deep breathing, stretching, and set an intention for yourself.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Follow me on social media! Instagram: https://www.instagram.com/zen_lab_indy/ Facebook: https://www.facebook.com/ZenLabLLC/ Join a live online yoga class or book a private session with me at www.zenlabindy.com.

This is a quick seated meditation to help find your center if ever you feel you are floating in space without much of an anchor. This quick seated breathing meditation can help you feel grounded and move on with the rest of your day with a little more ease and calmness.   This information mostly comes from the book Teaching Yoga, Essential Foundations and Techniques page 269.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Check out live online yoga classes, yoga classes on-demand, and other fun events and activities at www.zenlabindy.com.   Follow me on IG: https://www.instagram.com/zen_lab_indy/​ Like me on FB: https://www.facebook.com/ZenLabLLC/

This grounding Hatha yoga practice is to cultivate connection with ourselves, others, and the world around us. This is a grounding practice so all of the postures will either be on our back, seated, or on hands and knees or table top position. This yoga practice is for all levels, but of course be gentle with yourself and your body and understand your limitations.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Check out live online yoga classes, yoga classes on-demand, and other fun events and activities at www.zenlabindy.com.   Follow me on IG: https://www.instagram.com/zen_lab_indy/​ Like me on FB: https://www.facebook.com/ZenLabLLC/

This 30 minute episode is to provide you with another gentle morning yoga practice. We spend about 10-15 minutes with gentle stretching lying down on our back. Then we will eventually make our way to standing, and flow through several sun salutations before we make our way to savasana and rest peacefully before we begin our day.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Check out live online yoga classes, yoga classes on-demand, and other fun events and activities at www.zenlabindy.com.   Follow me on IG: https://www.instagram.com/zen_lab_indy/​ Like me on FB: https://www.facebook.com/ZenLabLLC/  

What is Ujjayi Pranayama? Why is it important? How do we do it? What should be our approach when adding it to our practice? All of these questions are addressed within this episode. I hope you enjoy!   Intro/Outro Music: Where Are We Going by Aaron Kellim   Check out live online yoga classes, yoga classes on-demand, and other fun events and activities at www.zenlabindy.com.   Follow me on IG: https://www.instagram.com/zen_lab_indy/​ Like me on FB: https://www.facebook.com/ZenLabLLC/

Join for me a have hour stretchy seshy to focus on stretching out the quadriceps. We get really deep into the quads and also stretch out some other areas around the quads like the hips and hamstrings. Music is provided! I do hold the licenses to the music. Can't flow without some good beats... you know? You definitely know.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Check out live online yoga classes, live classes for download, and other pre-recorded video downloads at www.zenlabindy.com.   I also teach private one-on-one sessions for folks trying to practice yoga with an instructor ONLINE and in-person. I want to help.   Follow me on IG: https://www.instagram.com/zen_lab_indy/​ Like me on FB: https://www.facebook.com/ZenLabLLC/   You can also join in on the VIDEO version of this class on YouTube here: https://youtu.be/bExE_7m-fOg  

This three part series I will dive into the breath practice or pranayama called breath awareness. This is a breath practice that should precede all other breath practices. It helps lay a foundation for any breath practice you might do in the future. In this third part of the series, we practice refining the exhalation through an exploration of what it feels like to breathe out fully with diaphragmatic breathing, contraction of the abdominals, engage mula bandha, and costal breathing.   This information mostly comes from the book Teaching Yoga, Essential Foundations and Techniques page 247.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Learn more about me on my website. You can also join LIVE online yoga classes with me here.

This three part series I will dive into the breath practice or pranayama called breath awareness. This is a breath practice that should precede all other breath practices. It helps lay a foundation for any breath practice you might do in the future. In this second part of the series, we practice refining the inhalation through an exploration of what it feels like to breathe in fully with diaphragmatic breathing and costal breathing.   This information mostly comes from the book Teaching Yoga, Essential Foundations and Techniques page 245.   Intro/Outro Music: Where Are We Going by Aaron Kellim   Learn more about me on my website. You can also join LIVE online yoga classes with me here.

This three part series I will dive into the breath practice or pranayama called breath awareness. This is a breath practice that should precede all other breath practices. It helps lay a foundation for any breath practice you might do in the future. In this first part, I talk briefly about what breath awareness is, why it is important, brief history, and then we will do a quick exercise to start our breath awareness journey.   This information mostly comes from the book Teaching Yoga, Essential Foundations and Techniques page 245.   Music during meditation: Mars by Alon Peretz Saturn by Alon Peretz Intro/Outro Music: Where Are We Going by Aaron Kellim   Learn more about me on my website. You can also join LIVE online yoga classes with me here.

This beginner level yoga sequence is a vinyasa flow which is meant to link your movement with your breath. We will gently warm up with sun salutation A, and then hit a peak pose... TREE POSE. One of my faves. Tree pose is so more more than standing on one foot. It's a balancing pose which is also a hip opener. Love love love.   Enjoy a playlist created for you, as well as this gentle vinyasa sequence. This sequence was created by Kristen - RYT and Founder of Zen Lab. This sequence is great for any time of the day - before work, during lunch, after work, if you need a quick break. It has the elements of a vinyasa flow to help achieve a meditative state so that you can clear you mind and move on with your day feeling focused and energized.   Music: Courage by Lane King Serenity by Michael FK Life Goes On by Skrxlla Foyer ft. Musaka by Yestalgia Fantasy by Wesly Thomas Holding Back by Michael FK Winds of change by Narrow Skies Intro/Outro Music: Where Are We Going by Aaron Kellim   Learn more about me on my website. You can also join LIVE online yoga classes with me here.

I purposefully didn't bring a script to this episode. So join me for a chat on authenticity, and how SCARY it is to talk off the cuff about a topic that 1) means so much and also 2) that I have no professional business actually talking about.. but WHO. CARES. We all have a story, so this is my attempt to peel back the layers of structure, order, and scripts that have bogged me down in my life, and just talk to you, listeners. I will then end the episode with a 5 minute guided mindful meditation.   Authenkrisity Travel Blog 4 Questions to Foster Your Authentic Self   Music: Meditation Kundalini by Neon Ridge Intro/Outro Music: Where Are We Going by Aaron Kellim   Learn more about me on my website.

Brene Brown, what a gal. I talk more about her book Daring Greatly and how practicing gratitude can help with the act of foreboding joy. I chat a little bit about what foreboding joy is and then I will walk you through a guided meditation to practice gratitude.   References: Daring Greatly by Brene Brown This meditation is a combination from the Boundless Love Project and Chopra.com. Intro/Outro Music: Where Are We Going by Aaron Kellim Meditation Music: December by Dear Gravity   Learn more about me on my website.  

Listen in on a 25 minute yoga flow to help you release tension in the entire body. This is a great yoga flow to do before work, during lunch, or after work. I target the shoulders, hips, and we connect with the breath in a way where you can also release tension in the mind.

I'm so happy to be back for Season 2 of Meet Me Where You Are! This episode I talk a little bit about my Yin Yoga training up until this point with Yoga Training School YogaRenew and how Yin is a slow process of opening and stretching the connective tissues in the body, which can also lead to an emotional release. Through the strength of vulnerability, we can hold our emotions as they are without judgement. I will provide you with a brief guided meditation on vulnerability. References:Daring Greatly by Brene BrownBrene Brown's Ted Talk: The Power of Vulnerability Guided Meditation: Dr. Beth Patterson Music:Intro/Outro: Where Are We going by Aaron KellimMeditation music: Walking In Forests by Ben Winwood Visit me over at Zen Lab. I'd love to meet you.

If you like what you hear, be sure to check out my website where I offer online yoga and meditation services.www.ZenLabIndy.com.Take care.

Enjoy this 15 minute gentle flow for energy and focus before work. Music by: Dear Gravity c3nc

This is a quick sequence that builds strength in the muscles and connective tissues surrounding your arms and shoulders.

Welcome to the 10-minute guided practice to promote resilience by using imagery of heart-centered gratitude.Gratitude practice can be used to promote a positive mood, hope, and resilience. As we experience positive emotions such as gratitude, loving-kindness, and compassion, our awareness broadens and our creativity and problem-solving capacities blossom, and we become more effective in whatever we choose to do.Music By:Godnattsaga by Beneath The MountainThings We Wouldn't Say by Michael FK 

Through yoga, movement, and the breath, we can reconnect with this light, and it is through this light that we can overcome obstacles and achieve greatness and purpose. When we get in touch with this inner light, not only do we benefit but so does the world. And as we share this light with others, it further inspires them to reignite their own inner light as well. Standing splits is a beautiful posture to allow us to explore our inner light.

A 20-minute stretch yoga flow, perfect after a run to ease those muscles and leave your body feeling relaxed. Music by:Kola from the album VergenceRoasted Lalinea from the albumDreams by I Am Fowler from the albumLast Day On Earth by Phil David

Thoughts can cause distress in the mind and can manifest themselves in the physical body. This meditation encourages a shift in your relationship to the stream of thoughts that move through your mind and body. Consider this meditation to help you witness your inner world with greater clarity.Music: Rebirth by Some Were At Sea

Sometimes in life our minds may dwell on experiences that leave us feeling inadequate or insufficient, and lacking a sense of personal power. This sequence is about tapping into the core of who you are so you can navigate this life with a stronger sense of self. Breathing through difficult poses cultivates a sense of willpower that you can persevere, no matter how difficult the moment is. Engaging the core is the ability to identify and reference all your moments from your center even as you change and evolve. Accessing this kind of power is integral to living and communicating from a place abundant with integrity.Music:Rory Childs from the album IntermissionOliver Michael from the album Hold Me DownTeo Laza from the album NowadaysFassounds from the album Dance With MeLance Conrad from the album Guilty Pleasure

This is a guided body scan meditation to help you prepare for sleep. As you do the meditation you may find yourself drifting off to sleep, just let yourself go. Don't fight it. Music by: Wings for Louise from the album All We Have Is Now

This is a 30 minute vinyasa flow ware we bring awareness into the solar plexus chakra, the third of our seven chakras. It is located above our navel area and is associated with our self-worth and self-confidence. When our Solar Plexus Chakra is balanced, we feel confident and driven to follow our goals, and we move through the steps to reach our goals with ease. Due to its location in the body, the Solar Plexus Chakra also relates to our core strength, stomach, and digestive system.Music by:The Guy Shani from the album Feather FoldAnytime by WalzStars by Stefano Mastronardi

6 Minute chakra healing meditation that creates increased positivity, energy, and focus. Each of the chakras is related to specific organs and body parts in our bodies. Each chakra also has a vibrational energy and governs different emotional and spiritual issues. When the chakras are all aligned, we feel vibrant, energetic, and connected. If one chakra is not circulating or working properly, this can cause emotional and physical issues in the body. This irregular flow of energy in the body creates an irregularity in our emotional, spiritual, and physical health.Chakra healing meditations are designed to open and balance our different chakras. Using yoga, meditation, and affirmations, we can activate and keep our chakras open energetically and flowing properly. Other spiritual tools such as crystals, chakra stones, sound therapy, and Reiki are also commonly used for chakra healing. Music by Some Were At Sea from the album Rebirth

We are all having difficult conversations right now. These conversations cause cause overwhelming emotion and tension in the mind and body. We can’t avoid difficult conversations altogether, but we can navigate them more adeptly by learning to listen and communicate mindfully. This practice can remind us to stop the momentum of our default thinking by creating a little space to align with our intentions and let go of what’s not serving us such as stress, distractions, defenses, and attachments to how we would prefer things to be. We can then see more possibilities than the default choices and choose our actions to correspond with what we wish to bring to the world.  Music by Lavandou from the album Walking On Air