Moved To Meditate Podcast

In this episode of the podcast, I'm talking with Francine Ang about the joys and challenges of teaching yoga and mindful movement during tumultuous times. Francine shares what it's been like leading classes in her community since they were impacted by the recent LA Fires, and we reflect on what it means to find ground through practice. You'll hear about Francine's background growing up in a Chinese Buddhist family in California, and how she ended up spending a year at a monastery in Tibet. We talk about her path to becoming a yoga teacher and how she's now integrating Qigong alongside Yin Yoga and Restorative Yoga. Since many yoga, movement, and meditation teachers these days are grappling with how to hold space in the midst of the current political intensity, divisiveness, exhaustion, and constant uncertainty, we thought it would be useful to discuss our experiences of teaching through other times of change and chaos. We share some guidance and stories, including: The importance of meeting people where they are and giving them space to step back from the noise Acknowledging loss and uncertainty, but also staying open to goodness and beauty How Francine found being in class together following the Eaton Fire was a way to bring back some normalcy Examples like Addie's story of how the Spiral Path Yoga community handled the sudden passing of a teacher/co-owner right after we opened the studio. We also talked about going on retreat, and why we both value the opportunity for more dedicated practice times. Francine makes a useful distinction between retreat as an escape vs. retreat as an experience of arriving, and she shares how being in silent presence with others can be incredibly grounding. This is a conversation with lots of heart, and plenty of laughs! We hope you'll find some steadiness, inspiration, and connection by hanging out with us in this episode. ------------ For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. To learn more about Francine Ang, visit her website at francineang.com or find her on Instagram at @soulful_om_om.  Get the details on the in-person RETREAT that Francine and I are offering in Los Angeles, September 3-7, 2025! There will be meditation, yoga, Qigong, soundbath, delicious food, good company, and ample time to rest or enjoy the natural surroundings. Info here: https://www.francineang.com/2025retreat Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

Yes, AI meditation is a thing now. So, in today's episode, I'm taking a look at how the current rapid expansion of AI tech is reaching the meditation world…and why I don't think human meditation teachers are going to be replaced by these tools anytime soon. Like me, you may be immediately skeptical that AI can play a role in a deeply human activity like meditation. However, there are several ways that AI has entered the meditation scene already, including AI-generated meditation scripts, AI voiceovers for guided meditations, AI-based meditation apps, and more. There are even AI tools being used by online content creators (with little to no meditation experience) to churn out a high volume of guided meditation recordings for platforms like YouTube. If you have a favorite meditation app that you use, have you checked to see what their AI policy is? Have you thought about whether this matters to you and how much AI you're comfortable with in your practice? For example, maybe you're ok with AI search tools that help you find content, but not sure about being led through a meditation that was created by generative AI. AI itself isn't inherently good or bad, and there may be many possibilities for innovation if AI is used responsibly. However, there are many ethical concerns to consider as this tech is rapidly becoming part of our everyday life. To name a few, there's the issue of AI being built off the intellectual property of writers, teachers, authors, and artists without compensation or credit. There is the potential for AI to eliminate jobs and entire industries before society has a plan to mitigate the economic fallout. And, there is the increase of energy resources needed to sustain the massive amount of computing that AI requires, and a lack of meaningful discussion about how this is affecting our climate already. Specifically within the field of meditation, there are questions of how AI meditation guidance could possibly be trauma-informed, culturally sensitive, or even effective without the benefits of human connection. In this episode, we'll contemplate: Issues of accuracy, reliability, quality, and authenticity Potential risks for beginners who may turn to an AI tool to try meditation The limitations of learning meditation from a tech that doesn't share your human experience, stressors, emotions, or aches and pains The benefits of nervous system co-regulation that we receive when we practice meditation with other humans How human meditation teachers draw from their understanding, intuition, empathy, and training to offer nuanced and attuned guidance The vulnerability of being led through a meditation that can affect us mentally and emotionally, and who we trust to guide us. As this new tech is being purposed for meditation, I hope you'll find it useful to discuss the implications, and how we might talk to others about the importance of human connection, human experience, and human insight in this field. --------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this podcast episode, we're exploring Somatic Dance as a form of movement therapy. My guest, Anika Voy, is a trained psychotherapist who helps her clients and students find authentic self-expression and healing through dance. Anika explains that “the dance floor is a microcosm of our life,” and describes how creative movement can be used as a tool of discovery, as well as self-expression.  We talk about the differences between dance as a performance art vs. dance as a somatic therapy, or a form of personal practice or mindful movement. She also describes certain obstacles and misconceptions about dance related to religion, ideas about sexuality, being a “good” dancer, or associating dance with clubbing or substance use. You'll hear about: how movement reveals traits innate to a person's physicality, as well as their conditioned habits dance as an opportunity to move with emotions and give them space using movement, footwork, and music to invoke certain energies like power, groundedness, lightness, or fluidity the balance between structured dance movements and the freedom to improvise. And, Anika also shares some of her backstory, including how she discovered somatic dance therapy during a period of severe depression. After completing her studies to become a therapist, she took the inspiring leap (as a single mother!) to relocate from Berlin to Costa Rica, following the authentic calling she discovered through her healing dance practice. ------- Guest Bio: Anika Voy left the urban jungle of Berlin six years ago to move to the tropical rainforests of Latin America. Her personal journey into self-discovery began with a severe episode of depression in her 20's. She realized she was living someone else's life and started searching for answers. That search led to dance therapy, where her lifelong love for movement and her growing passion for psychology merged. She first encountered dance therapy in 2011 as a patient in a psychosomatic rehabilitation clinic. It sparked a deeper interest in movement and its positive impact on our well-being, which led to Pilates, yoga, and mindfulness practices like MBSR (Mindfulness-Based Stress Reduction) and MBCT (Mindfulness-Based Cognitive Therapy). In 2017, she became a certified Alternative Psychotherapist, and in 2019 she received her certification as a Systemic Dance Therapist. She also had the opportunity to lead a project at the Taller de Danza in San José, integrating dance therapy methodologies into performance at Costa Rica's largest institution for dance and theater. Today she works independently, offering monthly Urban Somatic Dance sessions and 1:1 Somatic Dance Mentoring, using movement as a profound tool for self-discovery and growth. To learn more about Anika's work, visit her website at https://www.living-in-motion.com/, follow her on Instagram at @anikavoy_living_in_motion, or look her up on Spotify to find playlists for your own dance explorations. ------ In this episode, I also mentioned the Gentle Change Collective, which is a new offering from a previous podcast guest, Andrew Lang. (Check out Ep. 69 with Andrew, “Unmasking the Inner Critic.”) The Gentle Change Collective is a mentoring group for people who are interested in social change, but aren't really sure how to take action in a way that feels like a fit. This program starts in February, and it could be a really good way to go from hopelessly scrolling to finding meaningful actions that make sense for you AND make a difference… https://www.andrewglang.com/gentlechange?affiliate_code=2bb37b  ------- I also wanted to send some extra love to Los Angeles in this episode. The Foothills area of LA (near Altadena) was my home for many years. I still have a lot of friends there and so many fond memories of the place itself. It's been about a week since the devastating wildfires began, and support is still very much needed. Rebuilding will be a long term process. So, I thought I would share a few of my favorite local organizations, informed by deep ties both my husband and I have from working in the non-profit sector there. Pasadena Community Foundation https://pasadenacf.org/ - Community foundations are in an excellent position to provide long-term support (as well as quick emergency funding), due to their existing relationships to a variety of organizations serving the local area. PCF grants go to vetted organizations focused on social services, housing, senior programs, healthcare, education, animal welfare, the arts, and the environment. For more immediate needs, there are many (many) GoFundMe pages raising funds for families and businesses who have lost their home and/or livelihood in the fires. Simply search under the “emergency” category on GoFundMe.com. And, I also recommend the California Fire Foundation, which supports victims of fire, as well as the brave and tireless firefighters. Donations go towards cash cards that are distributed on the scene, in the moment of shock when someone loses their house to fire. (This helps people pay for essentials like hotel and food right away.) The California Fire Foundation also has a fund to support firefighters and their families, because this heroic job is extremely dangerous. Firefighters risk their lives and future health to help others, and we cannot thank or support them enough. -------- Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).  

Happy All The Holidays! It's almost the solstice and the end of the calendar year, so it felt like a natural time to pause and reflect. In this short episode, I recap some of my favorite podcast moments from the past year. A few themes really stood out across multiple conversations: the symbiotic relationship of mindful movement and meditation practices what it looks like to integrate (or de-compartmentalize) practices like yoga and sitting meditation the reasons we practice and how we've found mindful movement and meditation beneficial the accessibility of movement and meditation practice for diverse bodies and neurodivergent minds. I also pull back the curtain a bit to update you on some of my projects, including my work-in-progress book and new plans for the coming year. This includes some thoughts about how the elephant-in-the-room (aka political climate in the US) is shaping my intentions and what I want my work to look like going into 2025.  I don't always adopt a “word of the year,” but right now, it feels like a little extra compass to navigate the unknown. So, listen and hear what I've chosen as my 2025 word – and let me know if you have one, too! And, thanks for listening to the podcast this year - I so appreciate knowing that there are others out there interested in these heartful, mindful, bodyful practices.  ----------------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Holiday Sale: Use discount code HOLIDAY24 before December 24th to take 24% off the 8-hour Yin Yoga Poses + Props Training (normally $149)! Or the Ease In To Meditation course (normally $98), currently 24% off with the HOLIDAY24 discount code! And, info on the Inner Stillness, Outer Flow retreat in September 2025! I'm teaming up with Francine Ang to teach this 5-day mindful movement and meditation (and so much more) retreat in Los Angeles. Learn more and reserve a spot here: https://www.francineang.com/2025retreat As always...feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This episode is an EPIC conversation with my friend Nyk Danu about the question of if, when, how, and why we use yoga props in Yin Yoga. Nyk is the host of A Yin Yoga Podcast, and she reached out to propose this crossover episode to share on both of our shows, because the no-props-in-Yin myth is a topic near and dear to both of our hearts. So what you'll hear here is less of an interview and more of a back and forth, or “fireside chat” (as Nyk calls it) where we really unpack this sometimes-controversial Yin subject. As you'll hear, the question of whether (or how) to use props in Yin Yoga touches on issues like accessibility, able-ism, trauma-informed teaching, and all kinds of cultural conditioning that sneaks into our practice. We talk about what it means to be true to a style or lineage, and how we align with the principles that make a Yin practice “yin.”  As we explore where the anti-props misnomer comes from, Nyk and I also reflect on our experiences training with the founders of the Yin Yoga style, and how the functional approach to yoga requires that we adapt poses to individual bodies. We also give several specific examples of how props have helped our students get more from the practice, and debunk the assumption that you'll outgrow using props as your practice advances.  There are also some practical suggestions for situations where minimal props are available, or where propping is too complicated or unable to solve a student's challenge with a pose. So, pull up your favorite blankets and bolsters, get comfy, and enjoy this fun and informative Yin Yoga conversation!  ---------- Guest Bio: Nyk Danu is a certified Yoga Therapist, Yin Yoga Teacher Trainer, and Yoga business mentor. She's a fiercely independent sagittarius, misfit, introvert, bookworm, cat charmer, crow whisperer, Buddhist, seeker of truth, and long term pro-activist who's not-so-secretly out to save the world. In 2007 she fell madly in love with Yin Yoga and has since done 500+ hours of Yin Yoga training with Paul Grilley. Her passion for Yin Yoga sparked a deep resonance and curiosity for Traditional Chinese Medicine. This then drew her to study 2300 hours of Traditional Chinese Medicine at Pacific Rim College. Nyk has since combined her Yoga Therapy Training, Yin Yoga training and Traditional Chinese Medicine knowledge to create a unique Therapeutic Yin Yoga teacher training program, and she is also the host of A Yin Yoga Podcast. ---------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Holiday Sale: Use discount code HOLIDAY24 before December 24th to take 24% off the 8-hour Yin Yoga Poses + Props Training (normally $149)! To learn more about Nyk's work, visit her website at nykdanu.com, or check out her Yin Yoga Podcast!  Follow Nyk on Instagram at @nykdanuyoga  Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week's episode of the podcast is a short post-election reflection - just me sharing some of what's currently on my mind and what's sustaining me right now. This one is a little different, because I don't really hide my political views, but I also don't usually make them a focal point of my teaching. While I certainly have opinions and I care deeply about the issues, I also respect my students' autonomy and I try not to make too many assumptions about the views they may hold. I want to hope that we can all practice together and find common ground more often than not. The thoughts I'm sharing today are for others like me who are upset about the election, and who are feeling confused, discouraged, and shaky. And I especially want to speak to my fellow movement, yoga, and meditation teachers out there, who are holding space for others during challenging times. So, if you're usually a fan of this podcast but realizing your politics is different than mine, you can listen to this and try to understand my perspective, or you can skip this episode and move on. I promise it's not going to be an angry rant or recitation of fearful possibilities, and it's not going to be an artificial ‘look on the bright side message' either. I'll be sharing a few quotes and ideas that are helping me to orient to this moment, as well as a story about how I'm finding connection and light in my local community.  ------------------------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The class for a nervous system Freeze Response (mentioned in this episode) is available in the Moved To Meditate Class Library. Sign up for your “Free Library Card” to access a rotating selection of 5 classes each month, plus this bonus session. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This episode of the podcast is a conversation about overcoming Imposter Syndrome. I'm speaking with meditation teacher Lou Redmond, and together we explore this very common fear that often holds good people back from truly expressing their creativity, leadership, and potential in the world. Imposter Syndrome is a form of self-doubt that causes us to worry about being enough, knowing enough, or having someone expose us as a fraud. We talk about how Imposter Syndrome often comes up when we are trying something new, stepping into a leadership role, or pioneering in an area that others haven't developed yet. This secretly-not-good-enough feeling arises in our professional lives, but can also be present in more personal domains like relationships, parenting, spirituality, etc. Lou and I each share examples of when we've dealt with Imposter Syndrome in our work, and how we moved through those doubts. You'll hear about: leaning into action and gaining experience to grow your confidence working with a mentor, coach, or therapist to unpack beliefs about your worthiness recognizing your integrity and that imposter syndrome may be arising because you care and don't want to cause harm. We also touch on the topic of self-improvement, and how (like Imposter Syndrome) it can be driven by a sense of lack or inadequacy. This conversation highlights how inner work and meditation practices can help us recognize our inherent wholeness and trust ourselves more fully. --------- Guest Bio: Lou Redmond is a meditation teacher, life coach, and inspirational speaker. His meditations have been listened to over 1 million times and his online courses have enrolled over 60,000 students. Lou is the host of The Art & Business of Meditation podcast, where he helps people make an impact and income using meditation. Lou is also the author of Find Your Truth: A Modern Day Story About Letting Go of Addiction and Finding Life's Purpose.  --------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. To learn more about Lou's work, visit his website at louredmond.com, and sign up for his free Meditation Script Mastery Course here. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this episode of the podcast, we're exploring the idea of Mindful Movement as a form of “cross-training” for your awareness. It's a fun metaphor for how Mindful Movement and meditation can fit together and enhance each other, and it might just inspire you to try something new! In fitness, cross-training is the idea that it's healthy to round out your routine with different forms of exercise like cardio, strength, endurance, mobility and flexibility so you get maximum physical benefits. So, what if we apply this idea to Mindfulness? Just like there are different aspects of physical fitness, there also are (many) different aspects of Mindfulness. For starters, the full spectrum of Mindfulness practices would include: connection to the body, balancing our emotions, steadying our focus, observing our thought patterns, and cultivating positive qualities like compassion and equanimity. Traditional meditation certainly develops all of those Mindfulness muscles, but we can also "exercise" them through Mindful Movement! And I would suggest that cross training with both movement and stillness practices gives us a wider palette to explore all of the ways we can be present with our moment-to-moment experience. I'll speak specifically about Yin Yoga, Somatics, and Qigong, sharing what each of these movement styles has brought to my own deepening and expanding of awareness over time. I've often talked about Mindful Movement as a great alternative practice for those who struggle with the stillness and silence of meditation. But in this episode, I'm also highlighting how Mindful Movement can really benefit people who DO enjoy traditional sitting meditation. Movement practices can challenge you to apply your meditative skills in action and to be aware amidst more stimulation and complexity. Think of it as a way of cross-training your mindfulness skills in preparation for the distractions and complications of daily life! ---- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, to try “cross-training” your awareness with some Mindful Movement practices, check out the Moved To Meditate Class Library! There are full memberships, and there is a FREE tier where you can sample a new selection of classes each month. Details at movedtomeditate.yoga/classlibrary This year's Mindful Movement Teacher Training is starting in October! Learn more and apply now at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

Today's podcast is an exploration of life as a Highly Sensitive Person (or HSP), with my friend and colleague Erica Webb. Erica and I sat down for a deep dive into our shared experience of high sensitivity, and how we work with these traits in ourselves. This is something I've been looking at more closely over the last several months, and I knew that Erica had been speaking about HSP more, as well. So, I reached out and asked if she'd like to do a joint episode that we would each share on our podcasts, and this conversation is the result! You'll hear our stories of living life as a Highly Sensitive Person, and how we've learned to embrace our HSP traits and honor our HSP needs. We cover some basic definitions, and quite a few nuances of being highly sensitive. We touch on: how HSP relates to being introverted or an empath differences in how our brains and nervous systems process sensory stimuli why understanding our HSP needs helps us release self-criticism and be kinder to ourselves how honoring our sensitivity doesn't mean making our lives smaller or living in a bubble. Erica and I also share our favorite movement and meditation practices (as well as life strategies and communication skills!) for regulating our sensitive nervous systems and building more capacity to engage with the world. ---------- To learn more about Erica Webb's work, visit her website, listen to her podcast SelfKind with Erica Webb, or follow her on Instagram @ericawebb_selfkind. For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The Mindful Movement Teacher Training is returning this Fall, and applications are now open! Learn more about this unique program at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

It's our 100th episode! To celebrate this podcast milestone, we have a special episode this week, featuring the voices of the Moved To Meditate Podcast community. I wanted to do something different for our 100th episode, as a way of saying thanks to all who have been part of the podcast so far. So, I asked podcast listeners and guests to call in with messages about what they practice and why.   If you need a little boost of inspiration, be sure to tune in, because the messages were amazing! You are going to hear quite a range of different movement, yoga, and meditation practices represented here, and so many unique ways of describing what these practices mean to us. I hope this episode feels like a warm, inspiring hug that reminds you that your practice matters - and you're not doing it alone. Expect some inspiration, a lot of warm fuzzies, and a little bit of silliness. And, thanks for listening! -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The Mindful Movement Teacher Training is returning this Fall, and applications are now open! Learn more about this unique program at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week on the podcast, Amanda Hanna joins me for a juicy discussion about what trauma-informed yoga is (and is not). We give examples of the questionable trends and marketing messages we've seen lately, related to trauma healing, Somatics, Yin Yoga and other movement practices. Amanda Hanna is a seasoned Yin Yoga Teacher Trainer and leader of Trauma-Informed Facilitator trainings, with an academic background in psychology. After comparing notes on a few social media posts and ads we'd seen, Amanda and I decided to sit down and record an episode exploring the topic of trauma-informed yoga. It's wonderful that awareness of this has increased in the yoga community, but there is now the issue of terms like “trauma-informed” and “somatic” becoming buzzwords for products that actually don't align with ethical human-centered practices. So, we'll dig into what we're seeing and share some examples that brought up red flags for us. We will also talk about what we DO look for in a genuine trauma-informed offering. You'll hear our thoughts on: the ethics of programs that promise to “release trauma and stored emotions,” while also curing a host of medical conditions (usually in a short amount of time) how quick fixes and big somatic releases go against trauma-informed principles like titration the risk of re-traumatization when a foundation of safety, nervous system regulation, capacity-building, and therapeutic support has not been built. We also spend some time discussing the role of a trauma-informed yoga or movement teacher, and how we can skillfully hold space for our students. We both feel there is great value in creating a classroom “container” where students can simply practice feeling safe and learn to be with themselves exactly as they are. And, while emotions do come up naturally in class sometimes, it is not a teacher's job to evoke a strong emotional response from their students. Drawing from our own classes (and from my running a studio), we discuss the complexities of practicing in community. We highlight the importance of encouraging choice and self-agency in our students, rather than dismissing their feedback as coming from their fight/flight response (as we've seen suggested online).  We cover a LOT of ground here, so I hope you'll find this episode interesting and thought-provoking…and more than anything that you'll feel supported to embrace your wholeness and reject the quick fix gimmicks. -------------------- To learn more about Amanda Hanna's work, visit somapsych.org or follow her on Instagram at @soma.psych. For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The 100th Episode of the podcast is coming up, and I want to hear YOUR voice! Send me a short message about why you practice, and I will include it in this special episode. Go here to record your message, or email it to me at mail@movedtomeditate.com. The Mindful Movement Teacher Training is returning this Fall, and applications are now open! Learn more about this unique program at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this episode of the podcast, I'm talking with Jivana Heyman about accessible meditation. Jivana is the founder of the Accessible Yoga movement, and he has plenty of insights to share about how meditation practices can be relevant in our world today. You'll hear about Jivana's own personal journey of learning meditation, and his perspective on how an inward practice like meditation can help during uncertain times when the outer world also needs our attention. Jivana describes the central role that meditation plays in the Yoga tradition, and the wide variety of meditation styles within Yoga (including breath meditation, mantra, chakra meditations, yoga nidra, and more). You'll also hear Jivana's thoughts on reframing asana AS a form of meditation. We talk about:   how pranayama is distinct from breath meditation  adaptations to make meditation more accessible, especially for those with anxiety, trauma, or neurodivergent minds similarities and differences between Yogic and Buddhist philosophies and practices broadening the definition of what counts as meditation I hope this episode will leave you feeling empowered to find your own ways of bringing meditation into your life! -- To learn more about Jivana Heyman's work, visit jivanaheyman.com or accessibleyogaschool.com. For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The 100th Episode of the podcast is coming up, and I want to hear YOUR voice! Send me a short message about why you practice, and I will include it in this special episode. Go here to record your message, or email it to me through the website. Our next Teacher Masterclass is on August 24th, with guest speaker Chris McDonald of the Holistic Counseling Podcast! Get the info and join us at https://movedtomeditate.yoga/teacher-masterclasses/ The Mindful Movement Teacher Training is returning this Fall, and applications are now open! Learn more about this unique program at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

Are you a movement teacher who secretly worries that your classes might be too repetitive or boring? In this episode of the podcast, I'm going to encourage you to embrace repetition as a valuable part of Mindful Movement practice. When I was a newer Yoga teacher, I felt that pressure to come up with a brand new class plan and fresh sequences every week. I thought that if I repeated the same practices too often, students would get bored or think my classes were too basic. However, with more experience teaching, observing others' classes, and actually listening to my students, I realized that repetition can be incredibly helpful! Some of the benefits of repetition that I'll cover: you can build a foundation with repetition and then sprinkle in new poses, movements, and sequences over time using a repeated class structure can help your students relax into the process practicing certain movements repeatedly gives your students a baseline to notice changes reviewing practices in class helps your students remember poses and movements they can do on their own repetition can allow students to shift from thinking to sensing and go deeper in their practice We will also talk about that fear of boredom, and where it comes from. In our hyper stimulating culture, boredom might just be the resistance that comes up for us when we're doing something that slows us down or has less intensity than we're used to. While I do hope my classes are engaging, my intention as a teacher is not to avoid boredom at all costs. I would rather help people develop calm, presence, and perhaps an increased attention span. For my movement teacher friends, I hope this reflection will help you relax around the idea of repetition! It's more than ok to review, repeat, and remix in your classes. Your students will benefit from a good balance of novelty and familiarity. -------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The 100th Episode of the podcast is coming up, and I want to hear YOUR voice! Send me a short message about why you practice, and I will include it in this special episode. Go here to record your message, or email it to me at mail@movedtomeditate.com. The Mindful Movement Teacher Training is returning this Fall, and applications are now open! Learn more about this unique program at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week's podcast episode is a gentle movement meditation to help channel and clear the agitated energies of stress or anxiety. (The meditation itself starts around the 4:44 mark, after a brief introduction.) This practice is intended to help you “complete the stress cycle” by engaging your body's natural fight/flight impulses through a few simple Qigong movements, with an emphasis on mindfulness. It's kind of like a movement practice that has the feel of a guided meditation. You may have noticed that when you're caught up in anxiety and worry, it can be really hard to sit still and meditate. This is where mindful movement can be incredibly beneficial, as it gives us an active way to work with challenging states. As you put your restless energy (and stress hormones) to use through intentional mindful movements, you are signaling your nervous system that you are in control and that you're ok in this present moment. With practice, you can use these movement meditation tools to decrease the unpleasant physical sensations of anxiety, and to help calm overthinking and worry (which is often fed by agitation in the body). This meditation can be done either standing or seated in a chair. You can use this practice as an anxiety prevention tool, or as a form of nervous system maintenance whenever you feel agitating sensations, emotions, or thoughts building up. This can also be a great practice to do before bed, to clear your energy and promote peaceful sleep. I hope you find this movement meditation useful, and that it brings some ease into your day! ---------- (Do keep in mind that this practice can be an excellent complement to professional mental health support, but no meditation is a replacement for medical or mental health treatment when professional help is needed. If you are experiencing overwhelming anxiety or distress, please seek additional support.)  ---------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The Mindful Movement Teacher Training is returning this Fall, and applications will be accepted starting July 15th! Learn more about this program and make sure you're on the update list at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this episode of the podcast, I'm covering six common mindfulness myths - things I think people often get wrong about mindfulness and meditation. Don't let these trip you up, or stop you before you even start! I hate to see people miss out on the benefits of mindfulness because they've heard a confusing mix of messages about how it works. Some of these myths have unfortunately convinced a lot of people that they can't meditate, even if they are interested in the idea of mindfulness. And, some of the other misconceptions are actually worries people have that mindfulness might take them in the wrong direction, or make them feel worse. The 6 mindfulness myths you'll hear about: 1) that mindfulness is just a mental exercise and not connected to the body 2) mindfulness is all about concentrating on a single focal point 3) you need to get rid of your thoughts to practice mindfulness 4) that mindfulness leads to hyper-vigilance and self-consciousness, and can increase pain or anxiety 5) mindfulness is just a tool for performing tasks more efficiently 6) that mindfulness is an altered state, dissociation, or an escape from reality. None of the above should be true, if you are learning Mindfulness Meditation from a well-trained teacher or a reliable source. However, the term “mindfulness” is used so widely these days in a variety of contexts, and there is a lot of unfortunate confusion.  I'll be talking about mindfulness practices that come from the Buddhist tradition (Vipassana, or Insight Meditation), which is also the root source of secular programs like Mindfulness-Based Stress Reduction (MBSR). I hope this will help you understand how those teachings differ from other forms of meditation, and why these concerns about mindfulness are untrue. So, let's bring clarity to the confusion and break down these mindfulness myths! -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Get the details and RSVP for the next Teacher Masterclass at movedtomeditate.yoga/teacher-masterclasses Or learn about one-on-one meditation coaching sessions at movedtomeditate.yoga/privatesessions. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week's podcast episode is a guided Walking Meditation practice! The meditation itself starts just after the 5-minute mark, after a brief introduction to Walking Meditation. Walking Meditation is a traditional form of mindfulness practice, and it's a great example of meditation-in-motion! If the stillness of sitting meditation doesn't appeal to you, this might be another avenue for exploring mindfulness. This practice is often used as a type of formal meditation, but one of the special benefits of Walking Meditation is that it trains us to be aware during an ordinary, daily activity. I find that when I practice Walking Meditation more often, it seeps into other moments. I might be walking somewhere, and instead of staying lost in thought, I start feeling my feet or my breath, hearing sounds, or seeing what's around me. Those brief, spontaneous opportunities to touch into the present moment are incredibly valuable – it helps me find my composure, to feel less pulled in a million directions, or to savor a sweet moment more vividly. I also wanted to record some basic instructions for Walking Meditation because you don't really get full as-you-go guidance for this practice at in-person meditation groups and on meditation retreats. For obvious practical reasons, the teacher has to give you all the instructions upfront, then send you off to do the walking on your own. So, having a recording might be helpful to practice along with at home, especially if you are newer to this kind of meditation! All you need for this practice is some space to walk several steps in a straight line and turn around. We will be walking back and forth along that path. I recorded this practice indoors, simply walking across my yoga mat (and maybe a foot beyond). Hallways work well, too. You can also take this practice outside if you have a safe, peaceful place to walk. With some practice, your Walking Meditation can become a portable mindfulness tool that supports you throughout the day! Walking to the kitchen, walking to your car, walking to a meeting (even at normal walking speed) - you can ground yourself in the present moment while you're involved in the movements of your life. ------------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

What is the role of alignment in Yoga? Is technique always the best route to safety in Mindful Movement? In this episode of the podcast, I'm sharing my take on these important (and big) topics through another excerpt from the book I'm writing.  The working title of my book is Teaching Mindful Movement, and here you'll be hearing a section where I reflect on what it means to teach movements responsibly. We will address the issues of technique and alignment, the role of the teacher, and how mindfulness can support safety. We train as movement teachers because we want to help people feel better in their bodies. The last thing we want is to unintentionally cause harm through the practices we guide. However, my best advice for teaching safely might not be what you think.  In my time in this field, I've observed a trend for Yoga and movement teachers to take on a lot of responsibility for “keeping people safe.” This desire to ensure safety takes various forms: some undertake detailed studies of anatomy and biomechanics, or mastering the skillful use of props, while others may emphasize ideals of Yoga alignment, or the precise execution of forms in Qigong. Some of the Somatic movement styles put a great deal of focus on achieving “correct” posture, as defined by the prevailing theories in their school. For quite a while in the Yoga world, structural alignment was considered the best means to ensure safety. But, as the teaching community has gradually learned more about the brain and nervous system, and has begun applying principles of tissue mechanics and pain science to Yoga, we can see that safety is much more multi-faceted than just positioning our bones and joints in a particular way. As we've become more aware of the range of differences between individual bodies, it has also become clear that there is no universal set of alignment standards that work for everyone.  You'll hear about: how being overly focused on alignment can sometimes cause injuries, rather than prevent them ways that alignment and technique can become entangled with our cultural conditioning and take us further away from embodiment when studies of anatomy, physiology, and biomechanics are most helpful the value of choosing simple, low-risk movements that support mindfulness and that are natural extensions of our students' existing daily movement repertoire  So, if technique is not our best guarantee of safety, then is there still value to giving instructions on precision and form? If we cue movements in a less prescriptive way, will our classes become a sloppy free-for-all that leaves our students wondering what they are even doing?  I will give some examples of how teachers can provide enough structure and clarity for students, while also allowing space for individual needs. We will explore a “middle way” with alignment in which technical cues can be used as a form of mindful inquiry, rather than rules to be followed.  I hope the perspective I offer here will help you feel more empowered in your teaching, and that it will relieve some of the pressure of thinking you need to have all the answers to keep your students safe! If you have feedback to share after hearing this section of the book, please contact me. I would love to know what you find intriguing, challenging, or helpful.  And, if you'd like to be notified when my book Teaching Mindful Movement is ready, sign up for updates here! ----------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Find more info about the donation-based Teacher Masterclasses at movedtomeditate.yoga/teacher-masterclasses. Get the dates for the next Mindful Movement Teacher Training at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

Have you heard of Somatic Movement and wondered “what exactly is that?” In this episode of the podcast, I'm sharing a brief excerpt from my work-in-progress book, where I give an overview of the field of Somatics and describe how I use these movement practices. The working title of my book is Teaching Mindful Movement, and you'll be hearing a brief section I've written about Somatics. This is part of a longer chapter that covers a few different movement modalities I like to include in my practice and teaching. Somatic Movement seems to be kind of a buzzword lately, and I've had a few people reach out to ask what “somatic” actually means. While some may just be using the term for marketing purposes, Somatics actually refers to a whole field of body-based practices that emphasize the awareness of internal sensations.  This broad term can refer to styles of movement (like Feldenkrais and Hanna Somatics), somatic psychotherapies, somatic approaches to dance, and hand-on bodywork methods (like Rolfing and Craniosacral Therapy) that grew out of the Somatics movement.   In this excerpt I will offer a succinct background on the field of Somatics, where and when it originated, and who the major figures are. You'll hear a few tidbits about how the Somatics field was developing amidst the mid-twentieth century's cultural shifts, including the introduction of Eastern practices like Yoga and Buddhism to the West. I also note that there is an effort nowadays to decolonize Somatic practices and investigate where Euro-Centric biases may have been imbedded in their development. After this history and background, I also share how I use Somatics as part of my Mindful Movement teaching and practice: To increase embodiment and awareness of subtle sensations Refine “building-block” movements, leading to greater ease in complex movement patterns Release deeply-held tension and down-regulate the nervous system Gently engage the body when there's pain, through these gradual and non-threatening movements I hope you will enjoy this preview of my book, Teaching Mindful Movement! If you have feedback to share after hearing this section of the book, please contact me. I would love to know what you find intriguing or confusing, or if you think of something related to Somatics that I should consider including in this section.  And, if you'd like to be notified when my book Teaching Mindful Movement is ready, sign up for updates here! --------- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Find more info about the donation-based Teacher Masterclasses at movedtomeditate.yoga/teacher-masterclasses. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week on the podcast, I have a very special conversation with Anne Cushman, a pioneer in the field of mindful yoga. Anne is a senior retreat teacher at Spirit Rock Meditation Center, where she founded the first multi-year Buddhist meditation training for yoga teachers.  Anne Cushman has dedicated her life to the embodied Dharma path, equally exploring the wisdom traditions of yoga and Buddhism, since she started her practice in the 1980s. Her teachings and writings skillfully express the intersections of philosophy, meditation, movement, creativity, and real-world practice. We talk about why it has been important for her to center mindfulness in her yoga practice, and how yoga asana and pranayama allowed her to truly absorb the Dharma teachings beyond a conceptual understanding. You'll hear how she defines mindful yoga, and how cultivating mindful awareness enables us to meet all of the contents of our experience - on the mat and off. She also shares some fascinating history, as someone who had a front row seat to the development of yoga and Buddhist Dharma culture in the West.  You'll hear about Anne's time working as an editor and writer at Yoga Journal (in its early days), including her experience interviewing BKS Iyengar. She also shares what it was like being one of the first teachers to offer yoga practices on Buddhist meditation retreats at Spirit Rock Meditation Center. We touch on issues like balancing tradition and innovation, moving between spiritual communities, drawing from multiple lineages, and the potential of cultural appropriation. Anne emphasizes that yoga and meditation have always gone together and that asana was always intended to be in service of the transformation of heart and mind. Enjoy this inspiring and insightful interview with a true mindful movement trailblazer! -- Guest Bio: Anne Cushman is a pioneer in the integration of mindfulness, embodied meditation, and creative expression. A senior retreat teacher at Spirit Rock Meditation Center, she founded the first multi-year Buddhist meditation training for yoga teachers. She's the author of the memoir The Mama Sutra: A Story of Love, Loss, and the Path of Motherhood; the novel Enlightenment for Idiots (honored by Booklist as one of the top ten first novels of its year); the mindful yoga book Moving Into Meditation; and the India pilgrimage guide From Here to Nirvana; and her essays on spiritual practice in daily life have appeared in the New York Times, Yoga Journal, O: The Oprah Magazine, Lion's Roar, Tricycle, and many other publications. She is a guiding teacher for the Mindfulness Meditation Teacher Certification Program, which has trained thousands of teachers in more than 70 countries. She mentors mindfulness practitioners and writers worldwide and leads retreats and classes both in person and online with a focus on creativity, embodiment, connection with nature, and daily life practice. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. To learn more about Anne Cushman, visit her website at annecushman.com And, learn more about the Dharma, Yoga, and Mindfulness Training (DYMT) at Spirit Rock Meditation Center Thanks so much for listening! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads  at @addie_movedtomeditate.

This week's podcast episode is a guided breath meditation for sleep. I made this recording a while back, and I felt inspired to share it on the podcast now, since the last episode was a guest interview on sleep with yoga therapist Monica Le Baron. (The meditation itself starts at approximately 5:40, after a brief intro with a few updates about my book-writing process, the schedule of upcoming podcast episodes, and some background on today's guided practice.)  Many of us suffer from sleep disturbances from time to time, whether it's due to stress, hormone changes, interruptions to our schedule, pain or illness. This breath practice is one of my go-to tools for a night when I need to soothe my body back to sleep. This is a simple practice that guides you through a process of relaxing your body and lengthening your exhales. As we practice counting the breaths, we focus the mind on the present moment, setting aside thoughts of the day. Gradually moving into longer and longer exhales helps to slow the heart rate and down-regulate the nervous system, which promotes peaceful sleep.  You could do this practice to wind down at any point in the evening, or right in your bed as you drift off to sleep. So, I hope you'll find a comfy spot to practice, and enjoy this guided breath meditation for sleep. Thanks so much for listening! -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. You can find the info on the April 13th workshop, Movement That Unlocks Mindfulness, at movedtomeditate.yoga/events. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week on the podcast, I have a conversation with Monica Le Baron, the author of Sleep Simplified: Simple Tools To Reduce Anxiety, Finish The Stress Cycle and Sleep Like a Queen. Sleep is crucial for overall health and affects many aspects of our well-being, including metabolism, immune system, brain function, and mood. If you struggle with insomnia, the good news is that you can improve your sleep with some simple yoga therapy practices like the ones we'll be talking about in this episode. In this interview, Monica shares her knowledge about sleep in such a warm and relatable way, including her own story of recovering from insomnia and depression. She provides insights into the types of yoga practices that are good before bed, including how she uses Yoga Nidra (or “yogic sleep”) practices. You'll hear about: the four stages of sleep and how many hours you need each night what sleep has to do with setting healthy boundaries why you need to “complete the stress cycle” and how it helps to savor a mantra or affirmation like you would savor chocolate cake or guacamole. Monica also emphasized looking at internal reasons for the habits that impact sleep, not the just surface manifestations like phone use or caffeine intake. And, she offered examples of some reflections and practices you can use all day to set yourself up for better sleep at night. Give this episode a listen, and take a step towards improving your sleep, energy, mood, and health! ------- Guest Bio: Monica Le Baron MBA, C-IAYT, is the award-winning and bestselling author of Sleep Simplified: Simple Tools To Reduce Anxiety, Finish The Stress Cycle and Sleep Like a Queen. As a certified yoga therapist, she helps women with sleep disorders get a good night's rest. Her passion for helping others was sparked after burning out at her corporate job and using yoga therapy techniques on herself to heal from insomnia, chronic pain, stress, and anxiety. When she's not helping ambitious women get their beauty sleep, you can find her reading a good historical novel or hiking the mountains of her hometown in Chihuahua, Mexico. ------- Be sure to check out the episode page on my website at movedtomeditate.yoga/podcast for the link to Monica's yoga nidra practice, and additional resources. Learn more about Monica Le Baron at her website https://monicalebaron.com/ Find her book Sleep Simplified in English or the Spanish language edition Simplifica tu Sueño, which was just released in the last few weeks!  Thanks so much for listening! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache). P.S. As I mentioned during this episode, there is a special workshop coming soon! Join me for Movement That Unlocks Mindfulness online on April 13th, and learn to meditate in a way that works for you. We'll explore gentle Mindful Movement practices, as well as variations of traditional meditations that don't require complete stillness. Workshop Info: https://movedtomeditate.yoga/events/

This episode of the podcast is a gentle moving meditation, exploring what it feels like to slow down. We'll be playing with pace as we do two very simple motions, observing the sensations in the body, and how movement can often influence our mental activity and nervous system state. The meditation itself starts at 3:10, after a brief intro. As we practice this meditation, you will check in with yourself in the present moment - noticing states like tension or ease, mental busy-ness or calm, feeling rushed or steady. We'll be practicing these mindful observations in a dynamic way, while moving rather than sitting still.  After taking the time to practice physically slowing down, you may find that you feel more balanced and present. Being mindful of our speed in movement can help us shift out of auto-pilot, settle the nervous system, and break the momentum of a bustling daily life.  This meditation can be done either standing or seated in a chair. You can have your eyes open or close them, but if you're standing, you may find that keeping them open (with a soft gaze) helps your balance.  The movement suggestions are deliberately simple, gentle, and accessible so that you can drop into a meditative experience more easily. In this practice, it is much less important to get the movement "right" than to move in a way that facilitates an experience of mindfulness and curiosity. I hope you will enjoy this moving meditation, and that it will encourage a playful awareness of your pace as you move through the rest of your day! ----- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).  

In this episode of the podcast, you'll hear from two experts on neurodiversity-affirming mindfulness practices, Sue Hutton and Jan Wozniak. We'll be talking about how Mindfulness Meditation programs can be offered in a more inclusive way for autistic adults, those with ADHD and other forms of neurodivergence. My guests, Sue Hutton and Jan Wozniak, work together at the Azrieli Adult Neurodevelopmental Centre at CAMH (Centre for Addiction and Mental Health) in Toronto. The Azrieli Centre is a first-of-its kind organization in Canada that does research with the neurodevelopmental disability community. You'll hear about: addressing social anxiety and sensory issues that can come up for neurodiverse meditation students in a class setting the importance of offering multiple ways to practice a technique like Mindfulness of Breathing or Loving-Kindness Meditation stacking anchors to help students connect with the kinesthetic, visual, or auditory aspects of meditation, on their own terms being aware of how different verbal instructions may (or may not) work for everyone how Sue and Jan approach mindful movement or walking meditation for neurodiverse groups. Sue and Jan each share about their backgrounds in meditation, and what led them to offering mindfulness practices through this lens. In particular, Jan speaks about how he turned to mindfulness to help manage the anxiety and sensory overwhelm arising from having to navigate neurotypical settings. The conversation also touches on several ways that the traditional presentation of mindfulness can be problematic for neurodivergent individuals, or simply fail to resonate with what they might like to address through meditation. If you are a meditation teacher, I hope this episode will heighten your awareness of neurodiversity, so that you can offer practices and create spaces that are more user-friendly for diverse minds. And, for those listening who identify as neurodivergent, I hope you'll come away with new resources that lead you to useful (and enjoyable) meditation practices, tailored to your unique needs. Guest Bios: Sue Hutton has been a long-term practitioner and teacher of Mindfulness Meditation. She trained professionally with Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction. She focuses her work these days on supporting mindfulness in neurodivergent communities, working with a research team at the Centre for Addiction and Mental Health. Her perspective as a social worker and her experience in disability advocacy informs the way she shares traditional mindfulness techniques. Jan Wozniak is a licensed philosophical counsellor whose interests in Eastern philosophy, Buddhism, and neurodevelopmental research led to his pursuit of psychology and mindfulness-based practices. As an autistic adult, Jan combines theory, practice, and lived experience to support fellow neurodivergent community members through participatory research, informed programming, and advocacy initiatives. Jan serves as a Program Engagement Co-Facilitator at the Centre for Addiction and Mental Health, and is planning to pursue graduate studies in clinical psychology in 2024. ----- Sue's website with offerings related to all things neurodiversity and mindfulness (free streaming meditations, groups and resources): https://www.suehuttonmindfulness.com/ For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week's episode is a 10-minute guided meditation designed to help you cultivate joy. To include an awareness of the good, delightful, and joyful aspects of our experience is an important practice for developing inner resilience. (The meditation itself starts at about 8:20, after a brief intro to the topic.) There is a lot going on in the world that is distressing and disturbing – and those issues do need our skillful attention. But, in order to respond with clarity and energy, it helps to balance our minds with deliberate practices like joy.   Interestingly enough, the topic of joy is one that often brings up resistance or skepticism. You may be doubting how a short meditation could help you cultivate joy - like, are you expected to feel joyful on command? If you had similar thoughts come up when you saw this joy meditation, I can relate! But I can also tell you that embracing glimmers of joy (during ordinary days, and during difficult seasons of my life) has been one of the most powerful practices for my well-being and resilience. The joy I'm talking about here is not really the exquisite, incredible, postcard-worthy peak experience, but more like a practice of consistently appreciating as much good as you can find in the present moment. It's more about frequent small joys than big intense joys. And there's a cumulative effect to recognizing joy more frequently - by opening to small delights and joys more often, we train ourselves to be more receptive to the positive. To see the good and remember that wonderful things are possible...this gives us hope. Those moments of joy resource us. They are like little emotional resilience vitamins that help us stay stronger when challenges do arise. Joy can help us regenerate our capacity to be there for others, and to hold a vision of a more beautiful world that's worth working for. In this meditation, we will invoke the memory of a joyful or pleasant experience, mindfully savoring it in the present moment. Then, we will use this joyful energy to increase inner resilience, so it can become a source of deeper wellbeing. I hope this practice will bring a little lightness or possibility into your day! ----- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

Today's podcast episode continues our discussion on Mindfulness Skills, picking up from Part 1 (which was Ep. 83). This topic explores the possibilities for growth and greater freedom that come from pursuing a mindful path. And, with a combination of traditional methods and outside-the-box practices, mindfulness can be more accessible, relevant, and personalized for each of us. I'm using the term “skill” very deliberately, because skills are learnable – they are qualities or tools we can train in and develop. Mindfulness practices also have many benefits for our health and well-being, but I think of skills as being more intentional in nature. When we know what mindfulness skills are, we can develop them in all kinds of activities, from traditional meditation, to mindful movement, to hobbies, daily tasks, exercise, work, play, and more.  In this episode, I cover Mindfulness Skills 10-20. (I discussed 1-9 in Episode 83, so if you missed that one, you may want to start there.) This is by no means the definitive list of mindfulness skills – you could certainly name more – but I think it's enough to point to the breadth and depth of transformation that mindfulness can bring. 20 Mindfulness Skills: Being present (present-moment awareness) Embodiment (being in your body) Steady Focus Ability to shift attention Deep Listening Intention Non-judgment (suspending interpretation) Being with emotions without getting lost in them Decreasing Reactivity Acceptance (allowing things to be as they are) Recognizing impermanence Observing thoughts and tracking thought patterns Investigation Relaxing identification with emotions and thoughts Noticing habits that create more stress or suffering Letting Go Increasing kindness, compassion, and empathy Cultivating appreciation and gratitude Developing Patience Nurturing Perseverance   Each skill could truly be its own podcast episode, so here I try to introduce them (relatively briefly) with a few quotes, images, Buddhist concepts, and personal anecdotes sprinkled in to provide a sketch of the terrain. Part of what inspired this topic is that many people over the years have mentioned to me that running, or baking bread, or crocheting (or another activity) is their meditation. If you feel at all meditative while doing an activity, I hope you will build on that! Learning about mindfulness skills can help you identify what positive qualities your favorite practice is growing – and where the gaps may be. So, in this episode, I offer examples of working on mindfulness skills as you would in traditional meditation, but also in mindful movement and in a creative array of other forms. The possibilities are infinite!   For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This episode of the podcast is a conversation with Neil Pearson about how yoga and mindfulness can help you improve pain, understand your body's signals better, and find relief. Neil is a physical therapist, yoga therapist, and author known for his work integrating yoga and pain science. If you are someone who lives with pain, and you're wondering how yoga or mindfulness could help, this interview will offer plenty of concrete information. I think you will really appreciate Neil's hopeful and empowering message that, yes - we CAN change our pain. It's also a great listen if you teach movement or meditation, and you want to better serve students who may be coming to class to cope with pain. This episode is a great introduction to some of the science that can help you communicate with your students about pain, and confidently handle those moments when someone experiences pain during class. In this interview with Neil, you'll hear: why he's taken this approach of integrating yoga and mindfulness with pain science how movement changes pain by re-training the nervous system and influencing inflammation why it's beneficial to “turn towards” pain with mindful awareness, rather than trying to downplay or ignore it autonomic synchrony and how practicing yoga or mindfulness in a group may be beneficial for pain reduction and why improving pain takes more than just finding the physical cause and fixing the tissues. Neil explains some of the counter-intuitive aspects of how pain works, so we can move away from outdated concepts that may limit our potential recovery. We discuss the impact of dramatic, negative language (like “this joint is bone on bone” or “this disc is shredded).” And, he also talks about how yoga can provide a direct experience of being able to change your pain, which can be a powerful counterpoint to some of our common misconceptions. Be sure to check the podcast page on my website and look for Episode 84 to find the resources that Neil mentioned during this conversation, as well as the links to his work with Pain Care Aware. Those can all be found at movedtomeditate.yoga/podcast. ----- Guest Bio: Neil Pearson (PT, MSc(RHBS), BA-BPHE, C-IAYT, E-RYT 500) is a physical therapist, yoga therapist, author, researcher, Clinical Associate Professor at the University of British Columbia, faculty in three yoga therapy schools, board member for International Association of Yoga Therapists and pain care advocate. He is the founding chair of CPA's Pain Science Division, and the recipient of awards honouring his work in pain care, patient education and physiotherapy by Queen's University, the Canadian Pain Society, and Physiotherapy Associations of BC and Canada, including the Canadian 2021 Medal of Distinction.  Neil conducts research into the effects of yoga on veterans with chronic pain and people with osteoarthritis. He is a consultant to Partners in Canadian Veterans Rehabilitation Services, and to Lifemark's 300+ clinics in Canada. Neil is a past board member for Pain BC, Canada's premier non-profit transforming the way pain is understood and treated. He co-authored Yoga and Science in Pain Care 2019,  and authored the patient education ebook, Understand Pain Live Well Again in 2008 (translated to French and written Mandarin), and is lead contributor to many free patient resources offered by Pain BC. ----- You can learn more about Neil Pearson on the Pain Care Aware website.  You can also follow his work on Instagram @paincareaware For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. The Ease In To Meditation course starts on January 28th! Check out this accessible movement-based approach to learning mindfulness.  Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this podcast episode, I'm addressing the question: What Are “Mindfulness Skills?” We'll be covering a list of learnable abilities and characteristics we are developing through mindfulness practice. What are these skills, and why pay attention to them? A skill is something you deliberately train - it's not just an innate quality, personality trait, or talent that you're born with. We might also talk about some of these as “benefits” we gain from mindfulness, but thinking about it in terms of “skills” reminds us that these outcomes are learnable, and that we can grow through our mindfulness practice. This topic is relevant to Mindful Movement because if we're going to practice mindfulness beyond the traditional sitting practice, or in an alternative way to make meditation more accessible, we need to consider what it is that we're attempting to cultivate. What is the essence that the techniques are designed to teach us? Basically…how do we know we're still practicing mindfulness? There are many creative ways we can experience and practice mindfulness. I've heard many people say “running is my meditation,” or “I find mindfulness in cooking, or art, or knitting.” I think that's absolutely valid. Personally, I'm a big fan of practicing and teaching mindfulness through movement forms like Qigong and Yoga, and my hikes in nature are very connected to my mindfulness practice. But, to use an activity (that's not traditional meditation) to genuinely develop mindfulness, to truly progress and experience the benefits of practice, we need intention and some idea of where we're going. That's where mindfulness skills come in. If we can identify some of the skills developed in traditional mindfulness practice, we can bring them into any meditation, movement style, exercise, creative activity, or daily life situation that we want. And, ultimately, this is great for any mindfulness practitioner (even the champion sitters), because integrating mindfulness fully into day-to-day life is truly the goal. In this episode, I will talk about the first nine of these mindfulness skills. The rest of the list will be covered in Part 2, coming out in a few weeks. Being present (present-moment awareness) Embodiment (being in your body) Steady Focus Ability to shift attention Deep Listening Intention Non-judgment (suspending interpretation) Being with emotions without getting lost in them Decreasing Reactivity Acceptance (allowing things to be as they are) Recognizing impermanence Observing thoughts and tracking thought patterns Investigation Relaxing identification with emotions and thoughts Noticing habits that create more stress or suffering Letting Go Increasing kindness, compassion, and empathy Cultivating appreciation and gratitude Developing Patience Nurturing Perseverance - I think this topic can help to flesh out our understanding of what mindfulness is, and why we might put energy into practicing it. When you see the scope of what we are developing in a full-spectrum mindfulness practice, you see that it's not just another quickie technique, or superficial buzzword. And, if you have another activity you consider your form of meditation - like running, or walking in nature, or knitting/crocheting, or cooking – I encourage you to reflect on which mindfulness skills you are developing. That way you can steer your activity towards a deeper and more expansive practice that truly gives you the benefits of meditation. ---- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Find more info on the upcoming Ease In To Meditation course at https://movedtomeditate.yoga/movement-based-mindfulness-course-ease-in-to-meditation/ Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).  

In this episode, I have the joy of interviewing Dr. Tamara Russell about how to practice and train mindfulness in movement.  Dr. Russell is not only a neuroscientist and mindfulness researcher, but a clinical psychologist, and a martial artist with a black belt in Shaolin Kung Fu. She brings all of these perspectives to her mission of making mindfulness practices more accessible for more people, so that we can reclaim our attention, focus more on what really matters to us, and move our world forward in a positive direction. You'll hear about: working with movements of the body, movements of thoughts, and the movements of our emotions her progression from the “hard styles” of martial arts like Kung Fu to the internal martial arts like Tai Chi and Qigong how introducing mindfulness practices through movement can sometimes be a more trauma-informed alternative to sitting meditation the 4 stage neurocognitive model of mindfulness that Dr. Russell developed the key role of intention if our goal is to cultivate mindfulness through a movement practice. We also talked about why learning mindfulness through movement can be a particularly effective method for people with busy minds, kinesthetic learners, and for those who identify as neurodivergent. And, we discussed the benefits of mindful movement for experienced meditators who wish to bring the wisdom of sitting practice more fully into the complexities of daily life. Dr. Russell even offers a short guided practice during the conversation to illustrate the difference between being mindfully aware of the body vs. thinking about or visualizing the body. Do be sure to check this episode's podcast page on the website at movedtomeditate.yoga/podcast to find the resources from this conversation. I have links there to some of Dr. Russell's research and other resources, as well as the programs she mentions at the end of the episode. -- Guest Bio: Dr. Tamara Russell is a neuroscientist, author, clinical psychologist, martial arts expert and leading innovator in the well-being space. She has helped people all around the world transform their lives using her ground-breaking applied brainwise techniques for living well. These applied translational neuroscience tools allow everyone the chance to make better decisions in line with their core values and live well. With two PhDs and a black belt in Shaolin Kung Fu, Tamara's work integrates mind, brain and body in a totally unique approach to well-being and thriving that combines movement, neuroscience and creativity. Her three core programs include Body in Mind Training, Brainwise Mindfulness and The Dragon Way to Mental Wealth (and for Families and Young People - What Colour is Your Dragon?). These programs have been offered across corporate, education, health and creative sectors, where Tamara teaches groups and individuals in the public and private sector how to thrive. Tamara is involved in international research investigating how mindfulness changes the structure of the brain. She lectures in Neuroscience and Mindfulness at Kings College London. She is regularly invited to speak on Mindfulness around the globe, appearing both on stage, radio and on-line. This work informs her applied translational neuroscience approach to well-being. Her organisation The Mindfulness Centre of Excellence was founded in 2011 after sharing the stage with His Holiness the Dalai Lama in Sao Paulo, Brazil at a symposium exploring how ancient contemplative technologies can inform the challenges of modern living. Tamara is the author of three books: Mindfulness in Motion, #whatismindfulness, and What Colour is Your Dragon? -- You can learn more about Dr. Tamara Russell on her website https://mindbodymot.com/ Find her books Mindfulness in Motion and #WhatIsMindfulness You can also follow her on social media: Instagram: https://www.instagram.com/drtamararussell/ YouTube: https://www.youtube.com/@dr.tamararussell9150 For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Lastly, you can follow the podcast (and Addie, the host) @addie_movedtomeditate on Instagram or Threads (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's podcast episode is a quick update and preview of what's to come in 2024! I will be taking a holiday break from the podcast in December, so I can get organized for upcoming episodes in the new year, plus embark on a BIG new project. Listen to this episode for a sneak peek of our upcoming guest interviews and topics you'll hear on the podcast in the New Year. I also talk about some practice opportunities, like the return of the Ease In To Meditation course, and a spring half-day online retreat. And...I am equal parts nervous and excited to reveal that I am working on a BOOK! The working title is Teaching Mindful Movement, and it is meant to be a guide for anyone interested in a mindfulness-based approach to movement practice, or an accessible and embodied way to teach mindfulness skills.  This book project will bring together many of the ideas I've shared about mindful movement here on the podcast, plus some of the topics from the Mindful Movement Teacher Training. Right now, I'm in the early stages of gathering my previous writings, organizing what I have, figuring out what's missing, and developing a format and outline. I will keep you posted as I progress! My goal is to release the book sometime in 2024. Lastly, I want to express my huge gratitude to everyone who has listened to the podcast in the last year and helped it grow! It feels wonderful to know there's a community of people out there who are intersted in these mindful movement and meditation topics. Your interest and feedback have encouraged me to dig deeper, keep learning, and keep refining my ability to write and speak about these subjects. Also, big thanks to all of my podcast guests from this year for taking the time to share your knowledge here - what a gift. I look forward to sharing new podcast episodes with you all in the New Year, and in the meantime, I wish you a peaceful holiday season and restful end of 2023. ------ To be notified when the registration opens for the Ease In To Meditation course, or when the dates are announced for half-day retreats, join the Moved To Meditate newsletter HERE.  Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).  

This week's podcast episode is a 15-Minute Body Scan Meditation. The Body Scan is a classic practice to cultivate mindfulness of the body and develop embodied awareness. For many of us, it's difficult to stay connected with the felt sense of the body. There are a lot of reasons we get pulled away from our embodied awareness - because of busy-ness, speeding through the day, getting lost in our devices, and living in a culture that values our intellectual side over our embodied knowing. Experiences of trauma can also contribute to this sense of mind-body separation, as can experiences of being othered related to attributes of our body, whether that's based on our size, race, age, sexuality, gender expression, or physical ability. By practicing Mindfulness of the Body, you can develop a habit of checking in more often, learning to listen to the signals of your body, and gradually re-embodying your full self.  Over time, this work can really shift your relationship to your body. The practice can change how you sense the body, how you talk to it, how you talk about it, how you work with its energies, and how you perceive what it even means to be in a body. Getting to know the body up close by observing its aliveness in the present moment is very different than basing your relationship on all of the accumulated messages you've received over the course of your lifetime. So, the Body Scan is a wonderful practice in service of these discoveries. As we move our attention through the body, the intention is to be receptive to sensations in a non-judgmental way. We learn to be with the full range and variety of sensations - pleasant, unpleasant, and neutral ones, intense sensations and subtle ones, familiar ones, new ones, and mysterious ones. This meditation also includes a few simple instructions to help you navigate more charged experiences, like physical pain or intense emotion. Sometimes as we do the work of reconnecting with the body, strong feelings or memories come up, so I offer some simple ways to "tap the brakes," if needed. With these options in mind, the Body Scan can be an excellent vehicle for exploring and deepening embodied presence – on your own terms. You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good. This meditation also pairs well with movement! You can do a body scan before you do a movement practice, as a way of really establishing connection to what you're feeling. Or, you can do some movement first, and benefit from waking up sensation in the body, which might make it easier to feel connected as you move your awareness through in the body scan. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This podcast episode is a fascinating conversation with Scott Odom, about what happens when we start to see the world through a lens of “basic goodness.” Scott is a retired police officer, dedicated Buddhist practitioner, and former nomad who spent four years traveling the country in an airstream. We talk about practice, the process of transformation, and integrating the many roles we play in life. In this conversation, you'll hear about Scott's experiences working as a police officer, and what he learned from that work – both the positives and negatives. He describes how police work was empowering, but also draining, and that it eventually led him to seek a spiritual path in order to cope with the trauma he was immersed in every day.  In Buddhism, the concept of basic goodness is the idea that all beings have an essential nature that is benevolent, open, and clear. Thus, all beings are worthy of compassion and have the potential of waking up to this true nature. Once he began his practice, Scott had the experience of going back on patrol with this radically new perspective and the ability to be fully present with people in all sorts of intense situations. This helped him move away from survival mode thinking, where he tended to view people as either a threat to deal with, or neutral and irrelevant. We also talked about his relationship with the devotional aspects of Tibetan Buddhism, including chanting, bowing, and deity visualizations. And, we discussed the embodied movement aspects of the Ngondro practice, and what he gained from completing thousands of prostrations (somewhat similar to a Sun Salutation) in the early years of his journey. And, of course I asked Scott about his 4+ years leading a nomadic life in an airstream, after he retired from police work. He shares what it was like to be on a sort of traveling Dharma retreat in the “airstream of consciousness.”  I hope you'll enjoy listening to this wide-ranging conversation and come away inspired to follow your own path of wisdom, heart, and insight – however that might look! -- Guest Bio: Scott Odom is a Dharma practitioner in the Karma Kagyu lineage of Tibetan Buddhism. He is a retired police officer and lives in the desert on the outskirts of Palm Springs, California, with his wife and two dogs. His spiritual path has included working with Ayahuasca in the Santo Daime church and exploring the Santeria/Espiritismo tradition. He currently leads an informal Dharma group that meets weekly for practice, readings, and Dharma talks. You can follow him on Instagram @the_awakened_heart.  For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects and my adorable kitty, Mustache).

This week's podcast episode is a guided meditation using compassion phrases. We can always benefit from giving and receiving more compassion - as individuals, and as a collective of interdependent beings co-existing on this planet. So in this meditation, we'll be practicing self-compassion, as well as compassion for others. Compassion is one of the heart cultivation practices within the Buddhist Mindfulness tradition. It is related to (but a little different from) Metta, or Loving-Kindness, which is like unconditional friendliness and goodwill.  Compassion is more like the heartfelt response to suffering or struggle. When we witness someone's distress (or experience our own distress), that goodwill feeling has a special, poignant caring to it. That's compassion. Practicing Compassion Meditation is a way to grow our capacity to meet suffering with more caring and less aversion. Unfortunately, aversion is often a big part of what arises when we encounter suffering. It can kind of repulse us - we don't really want to see pain and struggle.  That kind of aversion might lead to less-than-helpful actions, like rushing in to fix someone's problems so that you can feel better. Compassion practice helps us learn to be present and sit with difficulty…and then to take appropriate action to help or alleviate suffering, when we can. So, compassion isn't just “thoughts and prayers” with no intention to take tangible positive action. Real compassion can support a clear and appropriate response, and helps to ensure that response isn't defined by our reactivity.  Likewise, self-compassion practice might start with the phrases, but it doesn't end there. This kind of meditation helps set a certain tone for the actions we need to take for ourselves, or for the changes we might need to make that might improve our circumstances. When we do those things from an attitude of care and self-compassion, it's much more beneficial than doing those activities from a place of self-criticism or shame. In this meditation, we'll practice with a set of simple compassion phrases that invite us to feel held in compassion. As mentioned above, the phrases work as a focal point in the meditation, and they plant the seeds of compassion in the heart-mind.  The compassion phrases I use for this meditation: May I (you) be held in Compassion. May my (your) distress be eased. Where there's struggle, may there also be caring. The compassion phrases can also become a little mental refrain that you can call upon anytime - when you find yourself saying one of these phrases to yourself as a reminder during the day, that's a good sign that they're sinking in. As always with phrase practices, feel free to change the words or add more lines of your own. The idea is simply to use wordings that help invoke the spirit of compassion for you.  Make sure your body is supported and comfortable for this practice. You can do this meditation while sitting on a chair, or on a cushion, or while lying down. I hope this practice will bring a little more care and connection into your day, and that your compassion will ripple out into the world in all kinds of ways!  -- P. S. If you want to hear more about Compassion, Episode 28 was a “Deeper Dive” podcast episode on this topic. One interesting (hopefully helpful) part of that talk is about distinguishing between true compassion and the well-intentioned misfires such as enabling, co-dependence, and compassion fatigue. There's also a sweet story about a Dachshund named Scarlett. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In today's episode of the podcast, we'll be exploring Wise Effort. Practicing Wise Effort means being mindful of how you're using your energies and your attention - and whether that is moving you towards fulfilling your intentions.  This is something we can look at in meditation practice, or in movement practice...and hopefully apply in the rest of our life's activities.  You'll hear about Wise Effort (or Right Effort) in the context of the Buddha's Noble Eightfold Path, and why it's important to pay attention to not only what we do, but how we do it. When we put energy into a task or towards a goal, is there a tone of steadiness and clarity, or grasping and striving? Are we working too hard and getting exhausted, or not doing enough to build any momentum?  Wise Effort can include: •    generating the effort to start your practice and keep practicing •    refining the kind of effort you're using in your practice (or any activity) •    the effort to bring your attention back to the present moment •    the inner work of making ethical choices, or avoiding harmful, reactive actions •    the resolve it takes to be present with mental and emotional states I'll also underline the role Wise Effort plays in Mindfulness practice, beyond just "being with what is." Sometimes Wise Effort supports us to sit with something that's challenging, other times we engage Wise Effort to redirect the mind because we're overwhelmed or moving into a habit track that we don't want to reinforce. And, of course, you'll hear how a mindful movement class can be an incredible laboratory for observing your relationship to effort!  Since I've recently been teaching a class series that combines resistance bands with mindful movement, this topic has been very much on my mind. I'll talk about how this added element of strength has inspired some interesting ways to investigate Wise Effort in a class that's normally gentler and quieter.  As we get to know the actual sensations of physical effort, we can get better at taking our cues from the body, rather than falling into deeply conditioned habits around effort.  Historically speaking, I tend to be a bit of an over-doer, so I share some personal examples of how I try to apply what I've learned "on the mat" about Wise Effort, so it can have a greater balancing influence on how I live and work. I hope this episode will also inspire you to reflect on your relationship with effort, and how you can engage with it in a curious, playful, non-judgmental way. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram and Threads at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature, crocheting projects and my adorable kitty, Mustache).

In this episode of the podcast, we're talking about the Bio Psycho Social Spiritual model and Mindful Movement. I believe this framework can help us understand the full potential of Mindful Movement and the (sometimes unexpected) benefits we gain from practicing. Listen in, and hear why Mindful Movement deserves to be a priority if you're looking to increase your well-being. The Bio Psycho Social Spiritual (BPSS) model represents a holistic approach to human health, which was originally proposed in the field of medicine as a an alternative to more reductionist ways of thinking. The BPSS points out interconnections between different aspects of human experience, and how all of these factors contribute to overall wellness. When you think about this model, you start to realize how often we are asked to compartmentalize different parts of ourselves because we're interacting with an institution or system that's more equipped to deal with one or two facets of the BPSS, but not all of them. So, where do we get to be seen and celebrated as whole selves? It is interesting to look at Mindful Movement through this lens, because it is rare to find resources that address our full humanity in the way that Mindful Movement classes can. And, this framework gives us the opportunity to appreciate what these practices have to offer beyond the physical benefits. Practices like Yoga, Qigong, Tai Chi, and Somatics can contribute to our mental health, help us form important social bonds, and create spaces where we can reflect on what's meaningful to us. As you'll hear in the episode, the key to really touching on all four domains of the Bio Psycho Social Spiritual model is the intentional combination of movement and mindfulness. Give it a listen, and be inspired to include your whole self in your practice! -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Sign up for the Teacher Trainings Interest List, and recieve 1-2 newsletters on topics like this each month): movedtomeditate.yoga/teacher-training-interest-list Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).  

This week's podcast episode is an Equanimity practice. Join me for a guided meditation, exploring the potential for steadiness in the heart and mind. Equanimity, or Upekkha (in Pali), is a natural by-product of Mindfulness Meditation. We grow our steadiness a little bit every time we come back to our anchor in the present moment. And, our  steadiness also gets stronger every time we're able to observe our reactive thoughts and emotions without getting caught up in them. Equanimity practice is also a form of meditation in itself. It is one of the Four Brahma Viharas, or Divine Abodes, along with Loving-Kindness, Compassion, and Altruistic Joy. These are sometimes called “heart practices” within Mindfulness or Insight Meditation. As we develop Equanimity, we are developing the capacity to meet life fully, with all of its joys and challenges. In this meditation, we will cultivate equanimity through the felt sense of groundedness and spaciousness in the body, through imagery, and by using Equanimity phrases.  The Equanimity phrases I offer are: May I feel steady and grounded. May my view be wise and spacious, free from reactivity. May I care AND let go. May I know what to do. Feel free to do this practice while sitting on a chair or on a cushion. For this meditation, it is helpful to be upright and to feel your feet or sitting bones touching the support of the floor or chair. -- P. S. If you want to learn more about Equanimity, Episode 21 was a “Deeper Dive” podcast episode on this topic. That talk covers some important nuances to Equanimity practice, like how it is different from apathy or numbness, and the connection between Equanimity and states like courage or confidence. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

This week on the podcast, I'm talking about ADHD and Mindfulness Meditation with my guest Ying Deng. Ying is the founder of ADHD Asian Girl, a platform that provides support and resources for people with ADHD, especially Asian women. She is a certified Transformation Life Coach with additional training in positive psychology, and she's currently in Jack Kornfield and Tara Brach's 2-year Mindfulness Meditation Teacher Certification Program (MMTCP). There is some research that shows mindfulness to be an effective practice for helping people with ADHD direct their focus, regulate their emotions, and more. But, understandably, the act of meditation presents inherent difficulties for ADHD, and some of the standard mindfulness techniques may not be completely accessible without adaptation. In this interview, Ying Deng shares about her journey with mindfulness and ADHD, and how she got diagnosed as an adult, after realizing that she was bored with her dream job because it had become too calm and predictable. She highlights how often the symptoms are overlooked in high-achieving women, and how one's cultural background can influence the way their ADHD shows up. We also talk in detail about different mindfulness and meditation practices, and how to adapt them for ADHD. Ying's tips include: Embrace variety and constant learning by experimenting with different meditation techniques - the world of mindfulness is vast! Meditation practices with more structure, like RAIN or repeating Loving Kindness phrases, can help with focus. Know that you can practice meditation in different postures – sitting, standing, lying down, and in walking meditation. Incorporate more sensory engagement by practicing outdoors, playing background music, or by using mala beads (sense of touch). Try a breathing exercise or mindful movement practice beforehand to help you transition into your meditation. Consider meditating in a group with others (either in person or online) as a form of “body doubling,” to help you stay present and engaged with the practice. Ying also explained how she developed a consistent practice despite the fact that sticking to the same schedule every day doesn't work for her. And, she described the benefits of mindfulness in her daily life, including the ability to return to the present moment, and responding to situations with less self-judgment.  If you're listening because you have ADHD and you're interested in learning to meditate, I think you'll get some really helpful ideas from this conversation! And, I hope that this episode will also be helpful for mindfulness teachers who would like to make their teachings more accessible for neurodivergent students. Speaking as a teacher myself, I found some of the suggestions weren't what I expected (and they do break from tradition), but they make sense now with a greater understanding of ADHD. -- Guest Bio: Ying Deng is a passionate advocate for ADHD awareness and empowerment, with extensive experience in coaching and mindfulness. She is the founder of ADHD Asian Girl, a platform that provides support and resources for people with ADHD, especially Asian women. Through her work, she strives to increase representation and awareness of the unique experiences of Asian women with ADHD as well as make meditation more accessible for ADHD people. Ying Deng is a certified Transformation Life Coach with additional training in positive psychology. She is currently in Jack Kornfield and Tara Brach's 2-year Mindfulness Meditation Teacher Certification Program. You can learn more about Ying Deng on her website https://adhdasiangirl.com/  You can also follow her on Twitter and YouTube. For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt.  Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

This episode of the podcast is a guided meditation using Loving Kindness phrases.  Metta (or Loving Kindness) Meditation is one of the heart practices from the Mindfulness tradition, and it's a way of cultivating goodwill and friendliness for ourselves and others. One of the techniques we use in Metta practice is to silently recite phrases to help invoke the intention of loving kindness.  In this guided meditation, we will start by offering Metta phrases to another being (such as an animal friend or admired mentor) who is easy to wish well. In traditional Metta practice, this figure is called the "Benefactor." Then, we'll turn the kind intentions we've generated for the Benefactor back towards our own selves. This method can be helpful for cultivating greater self-kindness or self-love. The Loving Kindness phrases I offer are: May you (I) be safe and protected from harm. May you (I) be happy in the midst of how things are. May you (I) be healthy, strong, and whole. May you (I) live with ease of well-being. You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good! If you want more context for Loving Kindness practices in general, I did two podcast episodes about Metta in 2022, so you can look up episodes 24 and 26 and learn more about the origins and benefits of Metta, as well as some helpful clarifications and tips. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt.  Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

Have you ever wondered what the difference is between a Mindful Movement class and a Yoga class? That question is a little more complicated than it may first appear, and so that's what we're going to explore in this episode of the podcast. While Yoga could certainly be considered a type of Mindful Movement, we're going to break down the similarities and differences between a typical mainstream Yoga class and a movement class that is more like a dynamic expression of Mindfulness Meditation.  I'll be talking about the “Mindful Movement class” as a particular format that I use in my teaching to give structure to the practice of mindfulness-in-movement. And, I'll share how this topic is personal to me, especially as I've evolved in my teaching over the last few years. Features of a Mindful Movement Class vs. a Yoga Class: A Mindful Movement class may be done entirely standing, sitting in a chair, or on the floor, and these positional foundations can be mixed in any way that's practical, rather than following the expected arc of a Yoga class. It may draw from a mix of movement modalities, like Somatics, Yoga, Qigong, or Tai Chi, rather than being purely dedicated to one style. When designing a class through the lens of mindfulness-in-movement, one might take a different approach to sequencing (choosing the movements and putting them in a particular order), rather than using common Yoga sequencing guidelines. In a Mindful Movement class, there is more emphasis on directing your awareness and attention, to explore meditative skills through movement. A teacher may choose the term “Mindful Movement” for their class to indicate that it's based more on Buddhist Mindfulness teachings, rather than Yoga philosophy. A Mindful Movement class might end in a seated meditation, rather than culminating with Savasana. Each of the above elements is explained in more detail in the episode, and if you noticed that I used the words “may” and “might” a lot in these bullet points, it's because I'm describing my own perspective on Mindful Movement, rather than trying to speak for everyone! I don't think that there's widely-accepted consensus on this definition, at least at this present moment.  “Mindful Movement” is a VERY broad term, but I think it can be useful to explore some definitions, as these choices connect to one's intention for practice.  And since the idea of a Mindful Movement class is less standardized, looking at it alongside the more familiar yoga class format gives us something to compare and contrast it with, which hopefully makes it a bit less abstract. My intention is not to declare that one form of practice is better, or that anything is missing from Yoga. Rather, this discussion is offered in the spirit of openness, respect, and possibility, so that we can all consider what kinds of classes might best serve our needs and intentions. I'm hoping that what I share in this episode will be helpful whether you're newly exploring movement practices, or you're a teacher like myself who sometimes gets tangled up in names and titles for things… ;) -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt.  And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

In this episode of the podcast, I have the honor of speaking with Dr. Kate Truitt about the Havening Techniques, which use mindful touch and intentional attention to change how your brain responds to stress.  Dr. Kate Truitt is a licensed clinical psychologist, applied neuroscientist, and an internationally recognized expert in the neuroscience of trauma, stress, and resilience. She is the co-developer of the Havening Techniques and author of the book Healing In Your Hands: Self-Havening Practices to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience. You'll hear about: The ways you can apply the Self-Havening mindful touch Befriending your amygdala, the ancient part of your brain that seeks to keep you safe, but can easily hijack you with fearful thoughts What happens in your brain when you combine touch, cognitive techniques, and breath regulation in a Havening exercise And how Havening can be used not only in difficult moments, but as a way to explore positive feelings that might initially feel like a stretch. Dr. Truitt shares her own story of healing from traumatic grief and how Havening became such a big part of her work as a neuroscientist and clinical psychologist. We cover practical ways these tools can be used to shift the impact of a stressful event, and to decrease the likelihood of being triggered in a similar way in the future. And, we also discuss how the intentional distractions and brain games in Havening help us redirect our attention away from overwhelming thoughts, and how this fits in with the mindfulness practice of non-avoidance, or turning towards whatever is coming up. If Havening is new to you, this episode is a great place to start! Dr. Truitt shares so much information in this conversation, including tools you can put to use right away. Be sure to check the show notes page on my website for the additional resources and handouts that go with this episode. -- You can learn more about Dr. Kate Truitt on her website https://drtruitt.com/ Her book (discussed in this episode) is called Healing In Your Hands: Self-Havening Practices to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience (This is my affiliate link at Bookshop.org. If you purchase through the link, I receive a small percentage, at no extra cost to you, AND the profits benefit local bookstores.) You can also follow Dr. Kate Truitt on social media: YouTube: https://www.youtube.com/c/DrKateTruitt TikTok: https://www.tiktok.com/@dr.katetruitt LinkedIn: https://www.linkedin.com/in/drkatetruitt/ Instagram: https://www.instagram.com/dr.katetruitt/ Facebook: https://www.facebook.com/DrKateTruitt For more links and resources mentioned in this episode, find the show notes at https://www.movedtomeditate.yoga/podcast. Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

This week on the podcast, I'd like to talk about “everyday mindfulness,” the practice of taking small moments to pause and be aware throughout your day. We'll explore practical ways you can create a supportive mindfulness practice for all the moving parts of your real, beautiful, and (sometimes) messy life. The advantage of everyday mindfulness is that we can incorporate it into what we're already doing, so it doesn't require any extra time. Practicing this way can be quite organic when we simply remember to be mindful while doing ordinary tasks.  Many people find that being more aware during daily activities also has a way of making those moments more meaningful, and it creates little pockets of stress relief that can make a significant difference. Everyday Mindfulness Points You'll Hear About: Why mini-mindfulness practices are a great starting point for beginners interested in meditation How everyday mindfulness is an important part of maturing your practice further down the road Some background for everyday mindfulness practices in the Buddhist teachings, and how mindfulness includes all of our senses How mindful movement particularly strengthens the connection between meditation and everyday life. At the end of the episode, I'll offer a menu of everyday mindfulness practices you can play with this week, including the 54321 practice (with the 5 senses), “waiting meditation,” using a mindfulness bell, and more. For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt.  Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

In this episode, I'm talking about unmasking the inner critic with my guest Andrew Lang. Andrew is a lifelong educator and a gentle, light-hearted facilitator of meaningful inner work. So, you'll hear about how to recognize your limiting narratives and transform them – in a kind, embodied, and even playful way. Andrew Lang is the author of a book called Unmasking the Inner Critic: Lessons for Living an Unconstricted Life. He offers an expansive definition of the inner critic, and how it includes everything from negative self-talk to emotional and physical constrictions that ultimately limit us and make us feel less whole. Elements of Unmasking the Inner Critic That We'll Cover: How your negative mental voice relates to internal “protector parts” that want to keep you safe Where these unhelpful narratives and emotional patterns come from Inviting your inner critic into a “listening room,” rather than taking an aggressive approach (like “destroying the negative voice,” or “battling your demons”) Common illusions associated with the inner critic, like “I am not good enough,” “I am not important,” “I am not lovable,” “I am alone,” or “I am my trauma” How dis-illusionment can be a beautiful process, despite the challenges we face when letting go of familiar beliefs.  Andrew also positions this deep internal work within the context of our lives in society, and we talk about how unwinding our individual confusion can contribute to changing harmful constructs like racism, meritocracy, patriarchy, and heteronormativity. You'll hear about a few key moments that brought Andrew to this work, and how it's unfolded through different phases of his life. This is a really rich episode, and despite the seriousness of the topic, we had a lot of fun recording it! I hope you'll enjoy listening to this conversation and come away with some ideas you can put into practice. (And bonus: you'll get some solid Pacific Northwest coffee recommendations at the end…) -- Guest Bio: Andrew Lang is an educator in the Pacific Northwest, an alumnus of Richard Rohr's Living School for Action and Contemplation, and author of Unmasking the Inner Critic: Lessons for Living an Unconstricted Life. Along with writing regularly, he facilitates workshops helping people to navigate their inner lives and explore their sense of identity and spirituality. You can learn more about Andrew Lang and his book at https://www.andrewglang.com/ You can also follow him on Instagram (and Threads!) @andrewglang  For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is a guided meditation on Mindfulness of Sound! In this practice, we will use the sense of hearing to connect to the present moment. During the recording, you will hear a few different meditation bells and singing bowls. This is not really a "sound bath" - rather, it's an experience of how you can use sounds in a Mindfulness Meditation practice, allowing hearing to become a meditative anchor. Practicing Mindfulness of Sound Teaches Us: Nothing is really a distraction in Mindfulness Meditation, because we can pay attention to all facets of our experience. Sounds are happening in the present moment (unlike most of our thoughts). So, we can use hearing to come back to the here and now. Sounds are impermanent - they have a beginning, middle, and end, and they are constantly changing. What else in our experience is like that? Mindfulness Meditation is not just the ability to focus on one thing. It also includes a more open, receptive style of awareness. You'll be guided to listen for the sharp beginning of the sound as the bell is struck, followed by the resonance as the bell rings, and then the fading away of sounds. We can direct our attention to specific sounds, and we can rest back into a more open awareness of the whole soundscape, and the silences between the sounds. You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good! -- P.S. For more of a sound healing approach, check out Episode 67, which is an interview with holistic vocal therapist, Heather Gross. The show notes and resources for that episode include a recorded sound bath. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

In today's podcast interview with Heather Gross, we learn about sound healing and gender-affirming voice therapy. This is a fun and empowering conversation that will inspire you to pay more attention to your own vocal self-expression! As Heather states, "you can't separate the mind from the body, and you can't separate the voice from the self." This episode explores the power and potential held in the voice, and how deeply the voice connects to one's identity. You'll hear about Heather's personal journey into sound healing, her recovery through chronic illness, and how it all started with an experience where she wasn't able to voice a loud and firm "no." This sound healing work is a practice of self-discovery that includes addressing limiting beliefs, releasing blocked emotions stored in the body, and tuning in to what authentic vocalization feels like for you. Sound Healing and Holistic Voice Therapy Tools: We talk about a variety of tools and modalities used in this holistic approach to vocal therapy. sound bath with instruments like crystal singing bowls vocal toning and chanting breathwork yoga postures mindful awareness somatic trauma-healing techniques Because her holistic vocal therapy approach greatly emphasizes the nervous system, the physiological benefits can include stimulating the Vagus Nerve, regulating heart rate and blood pressure, influencing gut-motor function, and supporting the immune system.  Gender-Affirming Voice Therapy and Sound Healing for All: Heather particularly specializes in sound healing and vocal therapy for gender diverse and LGBTQIA+ singers and speakers, helping her clients use their voices in ways that feel true and empowering for them. The goal is never to imitate someone else, or adopt a vocal mask for others' benefit, but to discover your own unique voice. Anyone can benefit from checking in with their voice, whether you're a singer or not, and whatever your gender identity! This "vibrational medicine" can lead to increased happiness, confidence, and alignment, feeling empowered, freeing the singing/speaking voice, improving breath control, and soothing stress patterns that affect your throat and voice. Enjoy this episode, and let us know what you learn about your vocal expression! Guest Bio: Heather Gross, MS CCC-SLP, RYT, INHC (she/her/hers) is a mind body integrative voice therapist and holistic health coach, specializing in gender affirming and trauma informed voice. Heather aims to provide a deeper experience of an embodied life and authentic self expression to become fully integrated with your voice, heart, and soul. She specializes in working with gender diverse and LGBTQIA+ singers and speakers, singing through chronic pain, and exploration of the voice and sounds as healing modalities. In addition to her background in voice therapy and vocology, Heather has sought out additional certifications and training in breathwork, yoga, mindfulness meditation, integrative nutrition health coaching, transformational coaching, and mental health informed care. As a vocalist, trauma survivor, and chronic pain warrior, she has become a lifelong learner of the mind, body, and voice connection. Through her own vocal journey, recovery, and healing, Heather has created a unique and holistic approach to help her clients uncover their most authentic voice and true selves. Heather is the owner of Live Vocally, a virtual voice practice and vocal studio, providing affirming and accessible holistic voice care and coaching. -- You can learn more about Heather Gross and her business Live Vocally through her website livevocally.com. You can also follow her on Instagram @live_vocally. For more links and resources mentioned in this episode - including a FREE recorded soundbath with Heather! - find the show notes at movedtomeditate.yoga/podcast. Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

The podcast is back this week with another guided meditation! Today, we'll explore the theme of practicing patience. I start with a brief intro about patience, sharing why this wise aspiration is on my mind this week. The meditation follows, starting at about the 6:00 mark. (You can skip ahead if you've heard the intro before, or you just want to go directly to the practice). Most of us will probably admit that we could use more patience in our lives. Patience is similar to equanimity (steadiness), but it tends to be more related to time. To be patient means we struggle less with how things are, or how/when they are happening. When we're feeling patient, we find we can work with things exactly as they're showing up. Last week, I had plenty of opportunities to develop my patience skills, when things didn't go as expected. I was on a meditation retreat at a lovely location - something I had been looking forward to for months - and then I got hit by a stomach bug! I had to practice patience with the situation, with my body, my energy levels, and with the time it took to start feeling better. Being that I was on retreat, I was really able to mindfully observe the cycles of struggling and letting go with the circumstances of the moment. It might not have been the practice I signed up for, but it was still good practice!  In the meditation, we'll tune in to this skillful quality of patience. Through simple, intentional breath awareness, we can learn what patience feels like in the body and build our familiarity and capacity for this wisdom energy. As we practice, we can begin to let go of the attachment to timelines and the desire to be in control...breath by breath. No special equipment is needed for the meditation! Feel free to sit in a chair, on a cushion, or practice lying down. P.S. If you want to explore this theme further, check out Episode 17 of the podcast which was called "Deeper Dive: Patience and Persistence." -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is a little different - rather than a talk or an interview, I'm offering a short practice! Find a quiet spot, pop in your headphones, and try this Guided Meditation: Mindfulness of Breathing, 4 Ways. (If you want to skip my brief intro and go right to the meditation, you can fast forward to 1:55.) This guided meditation offers a beginner-friendly introduction to Mindfulness of Breathing, or a nice refresher for those who are already familiar with breath meditation. The breath is a very common "anchor," or focal point in Mindfulness Meditation. And yet, it can be a challenge to connect with the breath - sometimes it feels too subtle, or sometimes it's intertwined with stress and anxiety.  This is why it's important to explore a few different ways of sensing the breath. We can be present with the breath as it moves in different locations in the body, or by listening to the sound of the breath.* Once you've chosen your preferred way to pay attention to the breath, we'll stick with it for a while and practice coming back to that anchor when the mind (inevitably!) wanders. You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good! * And, if none of these mindful breathing strategies work well for you, that's ok! You might just want to explore other anchors and techniques, like Mindfulness of Sounds, the Body Scan, or Walking Meditation. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In this episode of the podcast, we step back and consider: what is mindful movement? Both the words “mindfulness” and “movement” are used in a wide variety of ways, so it's not always obvious what is meant by either, or in the combination that is “mindful movement.” I will talk about the most common or general way of defining mindful movement, and I'll also share some thoughts on how to take that further – allowing movement to become a richer, embodied expression of mindfulness. A simple definition of mindful movement could be “movement done with awareness.” This could be any kind of movement - of course including things like Yoga, Tai Chi, and Qigong, but also walking, hiking, running, Pilates, weight lifting, or swimming. In whatever ways you want to move your body, you could do those activities with full presence. Moving with awareness is likely to enhance the safety of your movements, and also bolster the mental health benefits of whatever movement activity you're doing. And, there's some evidence that mindfulness could also enhance the physical health benefits of movement. I also bring in the term “movement-based mindfulness” to point to the possibility of leaning even more into the meditative training potentials that exist within movement. This approach might be useful for those seeking an alternate route for exploring contemplative experiences (where you don't always have to be still), or for meditators interested in translating their mindfulness practice from stillness into action. What is mindful movement? It includes: more emphasis on what is happening with your awareness as you move, and noticing what you're paying attention to  embodying key attitudes of mindfulness, like present-moment focus, non-judgment, and curiosity developing a fine-tuned awareness of body sensations, but also observing states of heart and mind noticing what brings up reactivity in your movement practice (liking, disliking, and ambivalence) recognizing thought patterns that arise, like planning, comparing, and wanting choosing simpler movements so that there is space to notice more than just positional changes and safety-oriented adjustments. When we practice “mindful movement,” it can be a form of body-based mindfulness practice, touching into the full spectrum of mindfulness teachings. Join me to explore de-compartmentalizing meditation and movement, so that these practices can enrich each other and be accessible for more people! -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Don't forget to check out the NEW Moved To Meditate course, starting on May 30th!  Ease In To Meditation: A Movement-Based Mindfulness Course is an 8-week program that covers many of the same principles you would learn in any introductory mindfulness meditation program, but with a key difference in method... You'll be learning the mindfulness skills FIRST through movement, getting familiar with what mindfulness feels like, calming your nervous system, and gaining confidence that you can apply those techniques in sitting meditation. More Info here: https://movedtomeditate.yoga/movement-based-mindfulness-course-ease-in-to-meditation/ Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is about mindful resilience, inspired by a Tai Chi balance training that I took last week. The TaiJi Quan Moving for Better Balance training is a program developed by Dr. Fuzhong Li, a scientist at the Oregon Research Institute. It is based on traditional Tai Chi, but with some significant adaptations that tailor this program to balance training and fall prevention. What really struck me about this program was how it emphasizes capacity-building, neuroplasticity, and physical resilience. To improve balance, this training gently (but consistently) challenges your edges of stability. You practice leaning, stepping, wobbling, and simulating some instability so that you can learn to catch yourself before falling. (This program has been heavily researched on fall-risk populations, and the results are impressive.)  Resilience means that we can handle challenges and bounce back to a healthy baseline state - whether we're talking about emotional resilience, nervous system resilience, or physical resilience.  Mindful Resilience Topics You'll Hear About:  key mindfulness teachings about relating to challenges turning towards our experiences with kindness and awareness, rather than avoidance or trying to control our circumstances how this balance training echoed those lessons, by preparing for stumbles and in-the-moment balance recovery the Window of Tolerance model, which explains how we can work with the nervous system to better manage our response to stressors So, today's episode is all about connecting the dots on the theme of resilience! There are many ways this principle shows up in mindful movement practice, where we have the opportunity to develop resilience on each of these different levels. Over time, this translates into trusting yourself more and more, and knowing that "you've got this"...whatever "this" is.  -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Don't forget to check out the NEW Moved To Meditate course, starting on May 30th!  Ease In To Meditation: A Movement-Based Mindfulness Course is an 8-week program that covers many of the same principles you would learn in any introductory mindfulness meditation program, but with a key difference in method. You'll be learning the mindfulness skills FIRST through movement, getting familiar with what mindfulness feels like, calming your nervous system, and gaining confidence that you can apply those techniques in sitting meditation. More Info here: https://movedtomeditate.yoga/movement-based-mindfulness-course-ease-in-to-meditation/ Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In this episode of the podcast, I'm going to talk about four of the most interesting benefits of mindful movement...that you probably haven't heard about. Do you find it motivating to know how your practice is benefiting you? Or are you (perhaps) the kind of person that won't decide to do a new activity unless you really understand why it's worth your time and effort?  I can absolutely relate to that, so that's why this episode is going to be dedicated to talking about some of the many benefits of mindful movement practice. I'll be highlighting four interesting possibilities that you probably haven't heard about, so we're going beyond the standard list of positive outcomes (like stress relief, improved focus, and physical relaxation). You'll hear about:  feel-good chemicals (called myokines) that your muscles release, even with gentle movement how working with pace and slowing down your movements (motor inhibtion) can translate to better physical balance AND emotional balance how moving in synchrony with others promotes empathy and openness and how mindful movement can be a form of embodied learning. As you'll hear, some of the mindful movement benefits I mention are examples of how these practices can support us psychologically and even socially, if we're paying attention on those different levels. And, a few of these benefits relate to the combination of movement and mindfulness, so there's a kind of multiplier effect. This episode draws from several different books and research articles, so be sure to check the episode page on my website to find all the links and resources.  I hope you'll find some of these mindful movement benefits intriguing, thought-provoking, and perhaps motivating! -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In this episode, I'm talking about chronic pain and yoga with my guest Mandy Ryle. Mandy is an evidence-based Yin Yoga teacher, and this is an information-packed conversation about how Yin Yoga fits into the pain care equation for her students. We talk about what is (and is not) part of a pain care-informed approach to Yin Yoga, and how it is much more than finding the “3 magic poses” for whatever part of the of the body is in pain. Mandy also talks about her experiences with hypermobility and Yin Yoga, and we have a great discussion about how Yin Yoga actually affects our muscle and connective tissues, according to the research on static stretching (it may not be what you're expecting). What you'll hear about chronic pain and yoga: defining chronic pain and what makes it so complex how Yin Yoga practice can help you unwire habits and beliefs that perpetuate pain using Somatic exercises and Yin poses to build back confidence in movement, and decrease fear how Yin Yoga contributes to restoring your body image if it has been distorted by prolonged pain experiences. Listen for an eye-opening and hopeful conversation on chronic pain and yoga, from a Yin perspective! -- Sign up for Mandy Ryle's FREE 7-Day email course, Introduction to Pain Care Yoga or hear more from Mandy on The Yin Yoga Podcast or visit her website for more information. For even more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast Feel free to reach out through my website with your thoughts on this episode! You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today's episode of the podcast, I'm discussing the most common meditation myth: the idea that you need to get rid of your thoughts. You'll hear about Mindfulness of Thinking, how thoughts fit in to meditation practice, what we can learn by observing those thoughts, and some techniques to try. I'm hoping that if you've heard this meditation myth, you've also had someone tell you it's false! But here's the thing - just having the myth busted probably isn't enough. You can know that you don't have to get rid of your thoughts to meditate…but what next?  You also need to know what to do with all those thoughts, and how to go about your practice. Fortunately, there are ways to work with the mind – it's not like you just have to sit there and suffer through all your thoughts and hope for the best. We'll cover: -    how paying attention to the mind is an essential part of Mindfulness Meditation -    how to “step back” from the waterfall of thoughts and observe what's going on -    how your nervous system may be driving the busy-ness in your mind -    several mindful inquiries you can use to explore the thinking process, without getting lost in it. I also talk about one of my first meditation retreats, where something triggering came up and I got really stuck on some thoughts. It was during this experience that I learned one of my favorite meditation techniques (foreground/background) from one of the teachers on the retreat, Larry Yang. If you've said, “I can't meditate because my mind is too busy” or “I tried meditation, but I couldn't stop thinking,” then please listen to this episode! I hope it will give you another way of looking at meditation, as well as some useful tools for working with your mind. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library! Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today's episode, we're talking about green exercise and mindfulness in nature! My guest, Jessica Patching-Bunch (JPB) fills us in on all the benefits that moving outside can provide to the body, brain, and our general well-being. Green exercise is deliberate movement in a natural environment – everything from hiking or biking outside, to Tai Chi in the park, to swimming, and many other activities. I know from my personal, subjective experience that being outside is good medicine, but since JPB has a neuroscience and research background, I wanted to pick her brain about the science of green exercise.  You'll hear about: how being in nature increases the benefits of exercise and movement how seeing fractals (natural geometric shapes) reduces stress (as measured by fMRI and EEG) why being in nature has similar effects to meditation, because it influences what we're paying attention to and how we're attending in the present moment specific ways our physiology responds to nature, like lowering blood pressure and cortisol levels, and enhancing mood.  We talked about different ways to be mindful in nature, giving examples like the Japanese concept of “forest bathing” (shinrin-yoku), and JPB's own practice of noticing “pretty little things.” And, we also touched on how exposure to the discomfort of being out in the elements – like when it's hot, cold, or rainy – could help us develop stress resilience.  I hope this episode will inspire you to take your movement outside in the coming seasons – or to at least look out the window more during the day! -- You can learn more about Jessica Patching-Bunch (JPB) through her website  and by listening to her podcast, Brain Body Resilience!  You can also follow her on Instagram @jpb.brainbodyresilience   For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast. Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).