Self Awareness Practice - Recast of Episode 196 of Everyday Meditation, a follow up to last week's discussion on meditation and unconscious bias!

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Compassion Meditation and Bias - Recast of Episode 195 of Esther's Everyday Meditation

Continuing on the topic of compassion, in this episode I share and discuss some findings about meditation, compassion, and unconscious bias. Tune in next week for a follow-up practice!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Sat Yam for Compassion - Recast of Episode 189 of Everyday Meditation, a follow up to last week's discussion!

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

What is Compassion? - Recast of Episode 188 of Esther's Everyday Meditation

In this episode, I share some thoughts on what compassion is, particularly through the lens of compassion meditation practices. Tune in next week for a follow-up practice!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Focusing through Movement - Episode 533 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on using a movement pathway as your focus in meditation
- A little lead-in movement: Seated fold
- Breathing practice: Long exhale
- Meditation technique (awareness kriya): Figure 8 Breath
- A little re-grounding movement: Seated camel

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Hum Sa for Attention - Recast of Episode 182 of Everyday Meditation, a follow up to last week's discussion!

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Meditation and the Science of Attention - Recast of Episode 181 of Esther's Everyday Meditation

In this episode, I share and discuss some findings about meditation and attention. Tune in next week for a follow-up practice!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

What keeps you from connecting - Episode 530 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on some things that keep us from connecting with one another.
- A little lead-in movement: Cat / childs
- Breathing practice: Alternate nostril breathing
- Meditation technique (awareness kriya): Sat Yam "Let Go"
- A little re-grounding movement: Seated forward fold

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Connection + Healing - Episode 530 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on connection and healing.
- A little lead-in movement: Cat/child's
- Breathing practice: Padadirsasana (breath balancing)
- Meditation technique (awareness kriya): Sat Yam Bubble
- A little re-grounding movement: Cat/cow

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Sounds that Resonate with You + Humming Meditation - Episode 529 of Esther's Everyday Meditation

I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on finding sounds that you resonate with
- A little lead-in movement: Cat / cow
- Breathing practice: 4-part breathing
- Meditation technique (awareness kriya): Humming kriya (bija mantra)
- A little re-grounding movement: Child's

All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

What do you visualize? + Colors Meditation - Episode 528 of Esther's Everyday Meditation

I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on the ways we all visualize differently.
- A little lead-in movement: Seated cat/cow
- Breathing practice: Alternate Nostril Breathing (nadi shodhana)
- Meditation technique (awareness kriya): Colors kriya
- A little re-grounding movement: Seated camel

All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Self Care through the Yamas & Niyamas - Episode 527 of Esther's Everyday Meditation

I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on the impact of self care through the lens of the yamas + niyamas
- A little lead-in movement: Seated fold (cross-leg)
- Breathing practice: Extended exhale
- Meditation technique (awareness kriya): Swaying meditation
- A little re-grounding movement: Seated fold (straight leg)

All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Finding Time through Calm - Episode 525 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on find time (and time management) through what helps you feel calm
- A little lead-in movement: seated side bend
- Breathing practice: Alternate Nostril Breathing (Nadi Shodhana)
- Meditation technique (awareness kriya): AUM (humming)
- A little re-grounding movement: seated twist

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

A bit about my favorite meditation technique to share - Episode 524 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on why Sat Yam kriya is my favorite meditation technique to share with others
- A little lead-in movement: Seated cat/cow
- Breathing practice: Padadirsasana (breathing balancing)
- Meditation technique (awareness kriya): Sat Yam kriya (of course!)
- A little re-grounding movement: Various movements

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

A bit about my go to meditation technique - Episode 523 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on why Hum Sa kriya is my go to meditation technique
- A little lead-in movement: Seated cat/cow
- Breathing practice: Alternate Nostril Breathing / Nadi Shodhana
- Meditation technique (awareness kriya): Hum Sa kriya (of course!)
- A little re-grounding movement: Seated fold

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo if you like!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

A bit about my favorite breathing practice - Episode 522 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on why Nadi Shodhana is my favorite breathing practice
- A little lead-in movement: Seated cat/cow
- Breathing practice: Alternate Nostril Breathing / Nadi Shodhana (of course!)
- Meditation technique (awareness kriya): None
- A little re-grounding movement: Seated fold

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Returning to meditation - Episode 521 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on coming back to meditation after a break
- A little lead-in movement: Seated cat/cow
- Breathing practice: 1:1 even ratio breathing
- Meditation technique (awareness kriya): Hum Sa kriya
- A little re-grounding movement: Seated arm lift

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Letting go + Sat Yam - Episode 520 of Esther's Everyday Meditation

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on letting go of thoughts in preparation for today's meditation technique.
- A little lead-in movement: Cat/cow
- Breathing practice: Alternate nostril breathing (nadi shodhana)
- Meditation technique (awareness kriya): Sat Yam (Letting Go)
- A little re-grounding movement: Seated side fold

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Meditation for Stress, part 2 - Episode 519 of Esther's Everyday Meditation
I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in this episode:
Can you meditate and create stress reducing brain changes when you're in the middle of chaos? I talk about why we need to set ourselves up with physiological changes that can help lessen stress in the moment, and then make it easier to meditate and make lasting brain changes.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site

Meditation for Stress, part 1 - Episode 518 of Esther's Everyday Meditation
I'm on summer break, so this week's episode is a recast from the earlier days of the podcast.These show notes are also posted at https://esthermpalmer.com/meditation

Here's what's in the episode:
I tackle the answers to common questions about meditation and stress with the help of research shared in 'Altered Traits' by Daniel Goleman and Richard Davidson. The book is a great read with tons of sobering information about what we know and don't know about the effects of meditation. I loved it.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site