The Practice

The Saraswati Mantra (Wisdom Mantra) is a tribute to Goddess Saraswati, the Hindu goddess of knowledge, music, arts, wisdom, and nature. She represents intelligence, consciousness, cosmic knowledge, creativity, education, enlightenment, music, the arts, eloquence, and power. This meditation is designed to help you tap into your inner goddess, wisdom, and light. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

Kriya yoga is all about purifying your consciousness, says ISHTA yoga founder Alan Finger, and from there, meditation becomes easy. “You're able to sit and do nothing, which is remarkable,” he says. “Because when you're doing nothing, you're actually tuning in to unbound, universal intelligence. That's when inspiration, intuition, and insight come to us.” This meditation will help you access samadhi — or total absorption in meditation and the state of oneness. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

How many times have you paused to truly imagine what it may be like to live out your dreams? When it comes to manifestation, the first step is sensing how what you want feels in your body—and meditation through dance is a powerful way to help you embody those goals, says Sahara Rose, yoga teacher, author, and podcast host. Here, Sahara shows you how to manifest your desires through ecstatic dance. Get ready to drop your inhibitions and flow with your body. This podcast is sponsored by the Teen Yoga Foundation, which runs a regular, highly acclaimed and accredited online course for anyone wanting to share yoga with teenagers. The foundation exists to empower young people to commit to radical self-care through yoga. The aim of the foundation is to create a more harmonious and grounded generation through yoga both off and on the mat. Find out more about them by visiting their website – teenyogafoundation.com. The Teen Yoga Foundation exists to empower young people to look after their mental health through yoga on and off the mat. Their main activity is training professionals in this skill through their highly acclaimed online course. They have over 17 years of experience in educating, research, and outreach—and are accredited by Yoga Alliance USA, UK, Australia, and Internationally. +For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, meditation teacher and podcast host Rosie Acosta teaches a 10-minute, breath-centric meditation that calls on the power of the moon to heal your body, nourish your energy, and create a deep sense of ease. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, Kundalini teacher and author Karena Virginia teaches a 3-minute breathwork and chanting exercise to help you tap into your inherent abundance and prosperity. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, yoga teacher, author, and holistic health coach Leah Cullis teaches a five-minute breathwork exercise to clear out unwanted thoughts and help you cultivate new awareness of the energy moving through you—to help you get, and stay, present. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, yoga teacher and breath coach Janet Stone teaches a 5-minute meditation for embracing life's ebbs and flows. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice. Bestselling author and spiritual and meditation teacher Kimberly Snyder teaches an 8-minute meditation for accessing creativity.  Kimberly is the three-time New York Times bestselling author and founder of the holistic lifestyle brand Solluna. She hosts the top-rated Feel Good Podcast, which airs on the Podcast One network. Kimberly is also a certified yoga instructor, nutritionist, and an Ayurvedic practitioner.  For more meditations from Kimberly, and to learn more about what Solluna has to offer, check out her new Solluna by Kimberly Snyder app. Search for it in the app store or on Google play.

This week on the Practice, Colleen Saidman Yee, yoga teacher and author of Yoga For Life, teaches a 5-minute meditation for inner peace to help you access a loving vibration that transcends all feelings of separateness. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, bestselling author Deepak Chopra leads us through a 20-minute meditation on the Law of Pure Potentiality, sometimes called the Law of Unity.  This doctrine says that the core of our being is pure awareness—it is the place of all possibilities. There is no separation between you and the divine energy of the universe. You are not the sum of your mind and body. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, meditation and hypnosis expert Mark Stevens guides us through a 25-minute hypnotherapy session for healing past trauma. You're encouraged to follow along with this practice—as long as you're not operating machinery.   When we experience trauma, we can get stuck in a cycle of reliving it in our minds, which causes negative energy to be stored in the body. Today's hypnosis is meant to help you release.  For more practices like this world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

Although the in and out breath have different effects on your mind and body, the quality of each helps bring out the best in the other. That's why a deep exhalation is important: A release is required in order to usher in oxygenated blood during the inhalation, which gives us a boost of vitality. Here, Tias Little, founder of Prajna Yoga and author of Yoga of the Subtle Body, shares a moving practice to help you facilitate full release on the exhalation. Want to develop better breath awareness and learn breath-manipulation techniques that will transform your practice? Join Pranayama 101 at yogajournal.com/courses

This week on the Practice, Cyndi Lee, renowned yoga teacher and founder of OM Yoga, teaches a daily intention to start living and leading from the heart. Words carry intention and plant seeds. That's why taking a moment to practice this dedication daily will help shift things in your life to open you up to love and abundance. Ready to move deeper into vinyasa and build a practice that will support you for decades to come? Join Cyndi's online course, Slow Flow: Sustainable Vinyasa Yoga for Life, at yogajournal.com/courses. Congrats! Yoga Journal has invited you to become a Premium Member in Get Healthy U TV today, with this exclusive deal! You'll get a WHOLE YEAR of access to our streaming yoga classes, workouts, fitness videos, and workout calendars, with 24/7 access to our professional trainers for ONLY $3 (normally $69)! Visit GetHealthyVideos.com. 

This week on the Practice — Alan Finger and Sarah Platt-Finger, co-founders of ISHTA Yoga — teach a 4-minute breathing meditation for clearing your throat chakra to communicate with clarity and truth. Want to learn how to access and align your chakras to live and practice more effortlessly and gracefully? Join Alan and Sarah's 4-week course at yogajournal.com/courses. Congrats! Yoga Journal has invited you to become a Premium Member in Get Healthy U TV today, with this exclusive deal! You'll get a WHOLE YEAR of access to our streaming yoga classes, workouts, fitness videos, and workout calendars, with 24/7 access to our professional trainers for ONLY $3 (normally $69)! Visit GetHealthyVideos.com 

This week on the Practice, Author and spiritual coach Lalah Delia leads us through a 12-minute meditation for finding joy and self-gratitude and to radiate light and love. For more practices like this world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, Alicia C. Easter—LA yoga teacher and cohost of the What Are You Bringing Podcast—guides us through a 16-minute self-compassion chakra meditation that emphasizes kindness, love, abundance, and trusting your truth. For more practices like this from world-renowned yoga teachers, join our members-only experience at yogajournal.com/activepass.

This week on the Practice, Richard Miller—psychologist, author, and founder of iRest Institute—teaches an 11-minute meditation for experiencing innate wholeness. Through guided visualization and awareness techniques, you'll be reacquainted to what it feels like to just be -- cultivating an ever-present tool you can use to experience deep relaxation and profound healing at any time. For more practices like this and to study emotional resilience with Richard, visit yogajournal.com/courses.

This week on the Practice, Richard Miller—psychologist, author, and founder of iRest Institute—teaches a 10-minute meditation for working with challenging emotions. At times, feelings such as anger, anxiety, sadness, or grief can feel overpowering. Through meditation, you can build skills to enhance a sense of control. Through this practice, you'll gain new perspectives and practice meeting your emotions and truly feeling them—helping you cultivate the ability to weather through even the most challenging emotional turmoil. For more practices like this and to study emotional resilience with Richard, visit yogajournal.com/courses.

This week on The Practice, Mary Beth LaRue, a vinyasa yoga teacher and cofounder of the Rock Your Bliss coaching program, teaches a Root Chakra Practice to Get Grounded and Present. When your Root Chakra is in harmony, you feel at home in your body and at ease in your daily life. For more practices like this and to study with Mary Beth, visit yogajournal.com/courses.

Our breath is the vehicle for prana, the vital life force that animates our entire reality, says Tracee Stanley, meditation and Yoga Nidra teacher and author of Radiant Rest: Yoga Nidra for Deep Relaxation & Awakened Clarity, who this week, teaches a 6-Minute Practice to help you develop awareness of, and sensitivity to, this life force. Using the mantra So Hum, meaning "I Am That", this meditation is designed to help you tap into the magic of your breath and bring your practice -- and your life—into new dimensions. Want to embody and teach Tantric meditation practices with Tracee? Join her virtual meditation teacher training at yogajournal.com/courses.

This week on The Practice, Dr. Gail Parker—psychologist, educator, and author of Restorative Yoga for Ethnic and Race-Based Stress and Trauma—teaches a 9-Minute Guided Savasana for restful sleep. Often the most stressful parts of not being able to fall asleep is the stressful awareness that we are still awake, which makes the odds of drifting off even more elusive. “If you can't sleep, don't panic,” says Dr. Parker. “Getting into a Restorative Yoga pose not only evokes our nervous system's relaxation response and settles any agitation, but it can help us accept our current condition. Even if you can't sleep, you can always rest.” This guided Supported Savasana practice was designed to help you surrender and find peace in frustrating circumstances. For more practices like this and to join our 5-week virtual sleep summit with renowned teachers Dr. Gail Parker, Jillian Pransky, Lisa Sanfilippo, Pamela Stokes Eggleston, and Max Strom, visit yogajournal.com/courses.

This week on The Practice, Pamela Stokes Eggleston, cofounder of Retreat to Spirit and the founder and director of Yoga2Sleep shares a 16-minute practice for addressing trauma through gentle movement and a relaxing 4-7-8 breath. For more practices like this and to create a self-care routine that works for you, study with Pamela Stokes Eggleston at yogajournal.com/courses.

This week on The Practice, Sally Kempton, a former swami in a Vedic tradition and the best-selling author of mediation and Tantra books, teaches a 16-minute Central Channel breathing practice will help you cultivate awareness of subtle energy. For more practices like this and to study Tantra with Sally Kempton, visit yogajournal.com/courses.

This week on The Practice… Chelsea Jackson Roberts, Peloton yoga teacher, scholar, and lululemon global ambassador, teaches a visualization that can help you meditate on what it means to be of service to your community, and how to stay strong amid trauma and transformation. For more practices like this and to study with Chelsea Jackson Roberts, visit yogajournal.com/courses.

This week on The Practice, Amina Naru, cofounder of Retreat to Spirit and the founder and director of Posh Yoga, shares her 22-minute morning self-care routine, including Ujjayi Pranayama, or victorious breathing, gentle movement, and meditation. This combination of practices is designed to help you set a foundation of calmness as you start your day. For more practices like this and to create a self-care routine that works for you, study with Amina Naru at yogajournal.com/courses.

In this 16-minute practice, Sally Kempton, a former swami in a Vedic tradition and the best-selling author of mediation and Tantra books, teaches a breathing practice may begin to reveal that the vastness of the universe can be experienced as a part of your own awareness. To study with Sally, take her six-week online education course with Yoga Journal: Tantra 101.

This week on The Practice, Chelsea Jackson Roberts (@chelsealovesyoga), Peloton yoga teacher, scholar, and lululemon global ambassador, teaches a 32-minute Yoga Nidra practice for full-body relaxation. Get all of the props you need to stay warm and comfortable. Study more with Chelsea in her six-week online course with Yoga Journal: Inclusivity Training

This week on The Practice, Pamela Stokes Eggleston, cofounder of Retreat to Spirit and the founder and director of Yoga2Sleep, shares her 17-minute evening self-care routine, including three-part yogic breathing, restorative movement, and loving-kindness meditation. This combination of practices will help you get a good night's sleep. To study more with Pamela, take her six-week online course with Yoga Journal: Yoga for Self-Care.

This week on The Practice, Amina Naru, cofounder of Retreat to Spirit and the founder and director of Posh Yoga, shares a 25-minute self-care routine for letting go, including energizing Breath of Fire, or Kalabhati Pranayama, and movement that builds some heat. Study with Amina in her Yoga Journal course: Yoga for Self-Care with Amina Naru and Pamela Stokes Eggleston.

This week on the Practice, Sally Kempton, a former swami in a Vedic tradition and the best-selling author of mediation and Tantra books, teaches a 6-minute mantra practice. Hamsa, meaning I Am That, is a fundamental mantra that flows into your heart and helps you invoke your true self. To study more with Sally, take her Tantra 101 class with Yoga Journal.

This week on The Practice, Cyndi Lee, the first female Western yoga teacher to fully integrate yoga asana and Tibetan Buddhism in her practice and teaching, shares a 12-minute mindfulness meditation. Learn the basics of this powerful practice, and how to build on them. For more mindfulness practices from Cyndi Lee, take her Slow Flow class with Yoga Journal.

Prajna Yoga Founder Tias Little shares postural and mudra techniques to help you deepen into nadi shodhana ,or alternate nostril breathing, in this 30-minute lesson and practice. You'll finish with tools to feel more grounded and balanced, and at peace. For more from Tias, check out his online course with Yoga Journal: Pranayama 101.

In this episode, Colleen Saidman Yee, a yoga teacher, author, and the owner of Yoga Shanti studios in New York, teaches a five-minute meditation to help you gracefully navigate chaos. Learn more practices from Colleen in her online education courses with Yoga Journal: Yoga for Inner Peace and Restorative Yoga to Overcome Emotional Roadblocks.  

This week on The Practice, we explore Yoga Nidra, or full-body relaxation, with master teacher Dharma Mittra, founder of Dharma Yoga in New York City. Often called yogic sleep, Yoga Nidra is practiced lying down in a comfortable position, so grab all of the props and blankets you need to settle in. Here, Dharma leads a 22-minute Yoga Nidra practice for finding out what is sacred to you. Learn more practices from Dharma in his online education course with Yoga Journal: Master Class on Yoga Nidra.

In this 30-minute session, Prajna Yoga Founder Tias Little walks you through how to find your unique pattern of breathing, which will inform how you move into deeper pranayama practices. For more from Tias, check out his online course with Yoga Journal: Pranayama 101.

Restorative Yoga teacher and Deep Listening author Jillian Pransky offers a 12-minute loving-Kindness meditation to help you develop self-compassion and compassion for others. To study more with Jillian, check out her online education classes with Yoga Journal: Restorative Yoga 101 and Everyday Restorative.

In this 8-minute Yin Yoga meditation with Josh Summers, you'll bring awareness to the body, so you can feel grounded and integrated and calm as you carry on with your day. You can learn more practices from Josh in his online education course with Yoga Journal: Yin Yoga 101.

Forgiveness may just be the key to a healthy, happy life. Here, Colleen Saidman Yee, a yoga teacher, author, and the owner of Yoga Shanti studios in New York, teaches a seven-minute meditation to help you find compassion and forgive. Learn more practices from Colleen in her online education courses with Yoga Journal: Yoga for Inner Peace and Restorative Yoga to Overcome Emotional Roadblocks.  

This 15-Minute Apa Japa Meditation, taught by ISHTA Yoga Founder Alan Finger, will help you bring your attention back to the breath, over and over, so you can find a sense of peace. You can learn more from Alan in his online education courses with Yoga Journal on Meditation and the Chakras.

Get in touch with the feelings of abundance associated with the Hindu goddess Lakshmi in this nine-minute mantra meditation, taught by Sianna Sherman, founder of Rasa Yoga. You can practice more with Sianna in her online education course with Yoga Journal, called Goddess Yoga.

In this 7-minute episode of The Practice, Ayurvedic Practitioners Larissa Hall Carlson and John Douillard share a simple, 1-minute pranayama meditation that you can use at home, in your car, at work, or anywhere to de-stress and reset. Study Ayurveda with Larissa and John in their online education courses with Yoga Journal: Ayurveda 101 and Ayurveda 201.

This week on The Practice, women's health and Chinese Medicine practitioner Maria Villella shares a 14-minute meditation with acupressure points for supporting yin energy during your moon cycle. You can learn more from Maria in her online education course with Yoga Journal: Yoga for Women's Health.

In this 8-minute Yin Yoga meditation with Josh Summers, you'll learn how to balance your meridians, or energy channels. You can learn more practices from Josh in his online education course with Yoga Journal: Yin Yoga 101.

Tap into the warrior power of the Hindu goddess Durga with this nine-minute mantra meditation, taught by Sianna Sherman, founder of Rasa Yoga. You can practice more with Sianna in her online education course with Yoga Journal, called Goddess Yoga.

This eight-minute meditation for finding sustainable energy calls on Lakshmi, the Hindu goddess of abundance, and can apply to parenting, working, and simply living in the world today. It's taught by Janet Stone, a vinyasa teacher and the founder of Janet Stone Yoga. You can practice more with Janet in her online education course with Yoga Journal, called Yoga for Moms.

This series of short chakra-themed meditations, taught by Mary Beth LaRue, a vinyasa yoga teacher and co-founder of the Rock Your Bliss coaching program, are designed to get your creative and compassionate energy flowing. The four-minute sacral chakra meditation will help you go with flow, while the three-minute heart chakra-themed practice will foster self-love. Lastly, the three-minute crown chakra meditation will help you trust your intuition. You can practice more with Mary Beth in her online education course with Yoga Journal: Yoga for Creativity.

In this episode, treat yourself to a 14-minute gong bath from Kundalini teacher and author Karena Virginia. All you have to do is find a comfortable place to lie down and surrender to the sweet sound, designed to help you find a sense of peace. You can practice more with Karena in her online education course with Yoga Journal, Kundalini 101.

Suffering from sensory overload? This 15-minute meditation from Kriya Yoga teacher and ISHTA Yoga founder Alan Finger will help you activate your heart chakra and focus on what is really important to you. You can learn more from Alan in his online education courses with Yoga Journal on Meditation and the Chakras.

This week on The Practice, we work with women's health and Chinese Medicine practitioner Maria Villella on a meditation for adrenal support. She offers an easy 10-minute practice for de-stressing and beating exhaustion. You can learn more from Maria in her online education course with Yoga Journal: Yoga for Women's Health.

In this seven-minute meditation, taught by Yin Yoga teacher Josh Summers, you'll learn a quick technique for releasing stagnant energy and influencing qi, or energy, by applying your breath and focused awareness. You can learn more practices from Josh in his online education course with Yoga Journal: Yin Yoga 101.

This has been a frightening time for many. This six-minute meditation, taught by Colleen Saidman Yee, a yoga teacher, author, and the owner of Yoga Shanti studios in New York, will help you acknowledge your fears and then move past them to a place of abundance and security. You can learn more practices from Colleen in her online education courses with Yoga Journal: Yoga for Inner Peace and Restorative Yoga to Overcome Emotional Roadblocks.