by Mayuri Gonzalez, E-RYT, RCYT
The holiday season usually asks for even greater demands on our time and energy. It can feel as though we never have enough time to even catch a breath juggling holiday shopping, parties, school events and travel plans. Take a moment for yourself to pause and come back to your own being, replenishing your energy with this simple 7-10 minute meditation. Nourish yourself with your breath.
Meditation Instructions:
Sit or recline in a comfortable position, fully supported.
Phase One: 3-5 minutes
Inhale through your nose to a silent count of 4, and exhale through your mouth making a "shhhhh" sound for about 6-8 counts. Keep the count even, and set a pace that is comfortable for you. Keep your attention tethered to your breath, and focus on emptying out stress and tension. When your mind wanders, simply bring your attention back and refocus again on your breath.
Phase Two: 3-5 minutes
Inhale through the nose with a sustained in-breath of 6-8 counts and a shorter exhalation through the nose of 4 counts. Welcome the oxygen on the inhalation, picturing/sensing it traveling from head to toe, infusing your body with vitality. As you exhale, image the oxygen saturating your cells.
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Mayuri Gonzalez is the co-owner of Prasanthi Studio: Family Yoga & Wellness Center and the Director of The School Yoga Project for Little Flower Yoga. She teaches weekly classes and private lessons in Pelham, NY, and yoga and mindfulness trainings and workshops throughout the country. For more information, you can email Mayuri.
The holiday season usually asks for even greater demands on our time and energy. It can feel as though we never have enough time to even catch a breath juggling holiday shopping, parties, school events and travel plans. Take a moment for yourself to pause and come back to your own being, replenishing your energy with this simple 7-10 minute meditation. Nourish yourself with your breath.
Meditation Instructions:
Sit or recline in a comfortable position, fully supported.
Phase One: 3-5 minutes
Inhale through your nose to a silent count of 4, and exhale through your mouth making a "shhhhh" sound for about 6-8 counts. Keep the count even, and set a pace that is comfortable for you. Keep your attention tethered to your breath, and focus on emptying out stress and tension. When your mind wanders, simply bring your attention back and refocus again on your breath.
Phase Two: 3-5 minutes
Inhale through the nose with a sustained in-breath of 6-8 counts and a shorter exhalation through the nose of 4 counts. Welcome the oxygen on the inhalation, picturing/sensing it traveling from head to toe, infusing your body with vitality. As you exhale, image the oxygen saturating your cells.
-------------------------------------------------------
Mayuri Gonzalez is the co-owner of Prasanthi Studio: Family Yoga & Wellness Center and the Director of The School Yoga Project for Little Flower Yoga. She teaches weekly classes and private lessons in Pelham, NY, and yoga and mindfulness trainings and workshops throughout the country. For more information, you can email Mayuri.
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