Yoga Nidra Script Inspired by Nature

yoga nidra script inspired by nature

Hello Beauty!

I’m happy you’re here. If you’ve been on retreat with me before, you know how much reverence I have for the natural world. Today I would like to share with you a yoga nidra script inspired by nature and one of my regular retreat destinations. It’s also one of the yoga nidra scripts that my yoga teacher training students learn in their yoga nidra module.

This short yoga nidra script will take approximately 20-25 minutes and its format is inspired by the teachings of the Bihar School in India and it follows an inward journey through the koshas, from annamaya kosha to anandamaya kosha.

Yoga nidra has so many benefits… from relieving stress to improving sleep and accessing that bliss state, ananda. If you would like to learn more about the benefits of yoga nidra, check out this blog post here.

A Few Tips For Teaching and Practicing Yoga Nidra

Remember that when you’re preparing your yoga nidra script, you want your language to be simple and precise. When you’re reading or reciting your script, avoid too much inflection in your voice. Speak clearly, with an even volume and tempo.

Yoga nidra is a wonderful and fertile space for working with a sankalpa. Formulate your sankalpa as a positive “I am” statement. If one doesn’t come to mind, I encourage you to use the sankalpa, “I am the witness”. You may just discover that your sankalpa was hidden within this whole time.

If you are facilitating yoga nidra, make sure that you are seated upright in a position that you can be still in. Make sure that you are comfortable. If you are distracted by discomfort in your body, that distracted energy will carry over to your students.

If you are practicing yoga nidra, make sure that you are comfortable. Use a pillow or folded blanket under your head and a cushion or bolster underneath your knees will help release your lower back. The body temperature does drop while yoga nidra, so drape a blanket over your body. You want to be as still as possible, so make sure that you’re as comfortable as possible.

yoga-nidra-yogic-sleep

Yoga Nidra Script Inspired by Nature Written by Autumn Adams

We will practice yoga nidra in Savasana, lying on your back. Please take a moment to make yourself as comfortable as possible. Use any props you have available to support your body.

Before we begin, bring into your mind’s eye your sankalpa, your “I am” statement. Repeat it quietly and internally to yourself three times. [PAUSE]

Preliminary Relaxation

As you settle into Savasana, bring your awareness to the spaces between your body and the earth beneath you. Invite your body to soften and rest. As you begin to surrender into relaxation, notice the spaces between your body and the earth beneath you becoming smaller and smaller. Your body relaxed, lying on the floor.

We will begin a rotation of awareness. All you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.

Option #1: An Abbreviated Rotation of Awareness — Perfect for when you’re short on time

Right heel. Left heel. Right calf. Left calf. Right knee. Left knee. Right thigh. Left thigh. Right hip. Left hip. Both hips together. Lower back. Middle back. Upper back. Back of right hand. Back of left hand. Right wrist. Left wrist. Right forearm. Left forearm. Right elbow. Left elbow. Right upper arm. Left upper arm. Right shoulder. Left shoulder. Both shoulders together. Neck. Back of head. All points of contact with the earth. [PAUSE]

Option #2: Long Form Rotation of Awareness

Move your awareness to your mouth. Become aware of your tongue. Lower jaw. Lower row of teeth. Upper row of teeth. Gums. Upper lip. Lower lip. Space between your lips. Both cheeks. Right ear. Left ear. Forehead. Both temples. Top of the head. Back of the head. Tip of the nose. Right nostril. Left nostril. Right eyelid. Left eyelid. Right eye. Left eye. Right eyebrow. Left eyebrow. Space between the eyebrows. Now go to the right hand. The right hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Right armpit. Ribs. Waist. Hip. Right thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Little toe. Go to the left hand. The left hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Left armpit. Ribs. Waist. Hip. Left thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Little toe. Groin. Right buttock. Left buttock. Lower back. Mid-back. Upper back. Right shoulder blade. Left shoulder blade. Back of the neck. Back of the head. Right inner ear. Left inner ear. Roof of the mouth. Throat. Right collar bone. Left collar bone. Right chest. Left chest. Middle chest. Upper abdomen. Navel. Lower abdomen. Groin. Whole spine. The whole head. Right arm. Left arm. Both arms together. The whole right leg. The whole left leg. Both legs together. Whole front body. Whole back body. Be aware of the whole body. [PAUSE]

Breath Awareness

Now bring your awareness to your breath. Follow the gentle tide of your breath without altering it. Now, envision your breath as a golden light flowing up and down your spinal column. With your inhale, the golden light flows from the tailbone to the crown of the head. And with your exhale, it flows from the crown of the head back down to the tailbone. A cosmic tide of prana. Stay with your breath as it flows up and down your spinal column, golden, vibrant, radiant. [PAUSE]

Opposite Sensations

Now bring awareness to the sensation of heat. Your right leg warm. Your left leg warm. Both arms warm. Torso warm. The whole body becoming hot. [PAUSE]

All at once, your body becomes cold. Legs cold. Arms cold. Torso cold. The entire body cold. [PAUSE] Now let that go. [SHORT PAUSE]

Guided Imagery Journey

Imagine that you are standing outside in nature
You feel your bare feet on the earth
You’re standing in an open meadow surrounded by a lush forest
You tip your face upward to feel the warmth of the sun
Smell the wildflowers in the air
In the distance you see a path leading into the forest
You walk toward the path and step into the forest
Once inside the forest, your eyes adjust to the shade of the trees
The path continues in front of you and winds easily up the hillside
Sunlight shines through the trees, birds sing in the distance
You continue on the path as it climbs steadily uphill
Near the top of the hill you see a small opening in the side of the mountain
This opening is a cave
You feel drawn to the cave and walk toward it
Within the cave you see a single lit candle
You realize you’ve stumbled into a sacred temple
You sit down upon the earth
A sense of calm washes over you, you feel at peace with all that is
You need nothing from the outside world, you gaze into the candle flame
You drop into deep meditation
In the middle of the flame you see the purest golden seed, untouched by the flame
On the surface of the seed, see your sankalpa inscribed.
Gaze into the flame once again
The seed is no longer in the flame
The seed is now in your heart
Repeat your sankalpa 3 times, quietly, internally and with meaning.
[PAUSE FOR FIVE MINUTES]

The practice of yoga nidra is now complete.

Gently guide your awareness back to your physical body, lying on the earth. Become aware of your breath. Your body slowly breathing in and out. Without opening your eyes, become aware of your surroundings. The earth beneath you. As your awareness comes back, invite your breath to deepen. When you feel ready, stretch your arms long overhead, extend your legs long, point your toes and take a full-body stretch. Slowly roll over into the fetal position on your right side. A posture that resembles a newborn child or fertile seed, a posture that symbolizes new beginnings. Take a moment here. When you’re ready, gently press up to a comfortable seat.

Please feel free to reach out with questions. Happy healing!

Love and Light,

Autumn

Permissions for live in-person classes only: This script is copyrighted Ambuja Yoga© 2019, all rights reserved. You may use this script to guide live in-person classes or events only. Descriptions and advertising for any live in-person class using this script in whole or in part must include one of the following attributions: script ©Ambuja Yoga used by permission, or modified from script ©Ambuja Yoga used by permission.

This use does not convey the right to borrow from this script or to reproduce it in any way. No part of this script may be reproduced, distributed, stored in a retrieval system, or transmitted in any form or by any means, including photocopying, digital copying, print, audio or video recording, or other electronic or mechanical methods, without the prior written permission of the copyright owner.

yoga nidra script for rest and relaxation


Top 7 Benefits of Online Yoga Teacher Training

Hello beautiful soul! I’m happy you’re here. I’m guessing that since you’ve stumbled upon this blog post that you’re considering an online YTT and you’re wondering what the benefits of online yoga teacher training are. I don’t want to waste your time, so let’s get right into it.

You can take the course wherever you are and from any device

One of the biggest and maybe most obvious benefits of online yoga teacher training is that they are flexible. You don’t have to give up all of your evenings, weekends, or a month of your life and you’ll still have time to spend with your friends and family. If you’re lucky, you might even be able to convince them to be your yoga student “guinea pigs”.

You can take your course from wherever you are AND from any device… as long as you have an internet or phone connection. If you know you’ll be without internet on your upcoming vacation, and you don’t want to fall behind, you can download any videos you may need and you can call into weekly calls via phone.

Course material hosted online

online yoga teacher training benefits

All your course material is hosted on the web and you can access it anywhere. Yep! No need to lug around tons of books, which means you can keep up with coursework while lounging in a hammock, relaxing on the beach, or cuddled up in your favorite reading nook or cafe.

And finally, you can work at your own pace. Some weeks are simply busier than others and that’s okay. There is no reason to feel shame, guilt, or overwhelm when your attention is needed elsewhere. Study when you have the time. Practice when you have the time. And then touch base weekly with your instructor and peers on live calls and your accountability buddy by text, email, or whatever works best for the two of you.

Online support and accountability

You’ll receive support and feedback on your teaching from your instructor and peers. You’ll learn tips and tricks to refine your teaching skills. You’ll have an opportunity to ask questions and get answers from peers, teachers, and TAs. Weekly calls help you stay on track, while accountability buddies help you with the little daily tasks that keep you moving forward. One-to-one support, mentoring, and coaching is so incredibly helpful. If your training offers one-to-one support I highly encourage you to take advantage of it. And make sure to be prepared with questions and concerns for each of these meetings.

Learning anything new and making life changes is easier in a group, it’s scientifically proven. A great online yoga teacher training will help you hold yourself accountable. Group calls and accountability buddies make it so much easier to stay on pace. If you’re like me, you’ve probably signed up for a fully go-at-your-own-pace course on Udemy or Coursera, you watch the first video or two and then life happens and you never pick up the course again. That’s my M.O. So many courses have gone to the online course graveyard! So that’s why I think it’s so important to include the group work with the independent study. You get a good balance of learning on your own, connecting with peers, and yes, accountability.

Learning that works for YOU

yoga-teacher-training-course-homework

One thing that I love about online yoga teacher training is that it is so flexible and students are empowered to make the course work for them. For myself, I know that I am super productive in the morning or late at night after the rest of the house has gone to bed. These are typically good times for me to create class plans or writing assignments because I’m distraction-free. By late afternoon, I’m usually lower energy and I’m quite happy to sit on my butt, watch a video, and take notes. I modify my schedule and activities to fit my energy levels.

I also love that there is no rush to finish the online content and complete the course… this will be different for each course. I give my students 18 months to complete their 200-hour course material, however, I do encourage them to complete their coursework shortly after the online courses are over, simply so they don’t lose momentum! 

Online yoga teacher training benefits include the much important time for assimilation and integration

Each week another topic and another group of poses is introduced and then you have a week to explore, integrate, and apply what you’ve learned. Access to the course material is available to you even after the course is complete. It’s awesome to not feel rushed! I did my 300-hour yoga teacher training as an intensive course and let me tell you, it was intense! So much information, piled on so much information… I really struggled to retain it all!

Every student is different and some do great in an intensive environment, while others thrive in an environment where they have a bit more time to integrate all the information, ask questions and apply what they’re learning. One benefit of online yoga teacher training is that you really have the time and space to live what you’re learning and integrate the yoga philosophy into all areas of your life… your real everyday life.

Some students learn great through reading, some through listening, some are more visual, some require a more tactile experience, and some thrive in groups or solo study. A great training will accommodate multiple different learning styles. Let’s be honest, none of us want to sit on our butts and watch lecture videos all day long! (okay, well maybe some do)

Progress check-in

Quizzes can be super helpful when you need or want to check your progress and they help bring our awareness to the topics that you need to spend a little more time exploring AND they show you your natural strengths! What have you learned and integrated well? What are you naturally drawn too? So much insight can be gained from these simple little quizzes.

A worldwide yoga community

benefits of online yoga teacher training

One of the great things about doing an in-person training is the sense of community you have, sitting in circle and holding space for one another. Just because we’re online doesn’t mean we can’t connect and hold space for one another! Weekly calls, the private Facebook group, and small group projects can really help you connect with your fellow trainees. And when you’re traveling to California or Europe or wherever… you can meet up with fellow trainees, take each other’s classes, go on a local hike, and share your favorite local restaurants.

Technology has improved so much!

Technology has improved so much in the past five or ten years and has really made online yoga teacher training a possibility, a viable and awesome possibility. With resources like Zoom, Thinkific, Facebook groups, Google drive and all the other resources out there, we’re able to connect and learn in a new and fun way. Literally, you can do your online yoga teacher training from your Iphone!

You can still learn how to teach to different bodies in an online setting. You can still learn how to “read” bodies and energy in an online setting. You can still learn to weave yoga philosophy into your classes. You’ll still be an effective teacher and leader, so don’t let anyone tell you otherwise.

Our second to last benefit of online yoga teacher training: It’s AFFORDABLE!

Another benefit of online yoga teacher training is that it is typically more affordable than an in-person training because the teacher’s expenses are reduced and that savings gets passed on to you. All of the extra expenses that come with an in-person yoga teacher training are removed from the equation; expenses like travel, accommodation, and parking don’t apply anymore. Not only that, but you don’t have to give up your job for three weeks and lose out on income! You don’t have to hire a nanny to watch the kiddos or pay a dog sitter to watch your pooch.

online yoga teacher training benefits

And finally, it’s good for the earth

Yep! If you follow us on Instagram, you know that we love getting outside as much as we love practicing yoga. We love this life-giving planet so much, which is why we LOVE how eco-friendly online yoga teacher training is. No driving! No flying! No need to order take-out or eat pre-packaged food because you only have an hour for lunch. No need to order a huge stack of books because most of them are available on kindle or used. You can even keep your manual as a digital copy instead of printing it!

You can train exactly where you are. Listen to calls while hiking on a local trail or watch a YTT video while you make dinner. It’s awesome! Let’s keep this planet beautiful for generations to come. We’re practicing the yogic principle of ahimsa, or non-harming, by taking our training online.

benefits of online yoga teacher training

Whether you choose to train online or in-person, it’s important to make sure the course is right for you! It doesn’t really matter what other people think. Take time to get quiet and clear about what is important to you. Then do your research and find the course that fits your needs. If you’re wondering if training online is worth it, check out this blog post. If you’re not sure what course you should take, check out this blog post that is packed full of questions to ask the instructor(s) before handing over your hard-earned cash. Reach out if you need help! I’m always happy to answer your questions. Did I miss any benefits of online yoga teacher training? Please share in the comments below. <3

Love and Light,

Autumn

A Mudra for Love: Abhaya Hridaya

I haven’t been writing much recently. Primarily because I’ve been weighed down by the collective pain and sadness of living in this time of Covid, systemic racism and injustice, and a struggling economy. I’ve simply grown weary. My natural reaction is to run away, to hide, to escape, but I’m making the conscious decision to sit with the pain, the trauma and the fear.

As I sit, I am reminded by the words of a fellow yoga teacher, wise beyond her years, to “love for love’s sake.” And so today, I sit, I use my tools, and I choose to love for love’s sake. Here I will share one of my favorite mudras, the shape of it is stunning, but even more importantly, it is a mudra for a fearless heart and a mudra for love in all its forms.

If you’re just beginning a mudra practice, make sure to check out all the mudras on my website (there are tons). The Chopra website also has a great roundup of beginner mudras.

mudra for love, abhaya hridaya, mudra for fearless love

What Does Abhaya Hridaya Mudra Mean?

  • Abhaya: without fear
  • Hridaya: spiritual heart
  • Mudra: seal

If you look at the roots of hridaya, the meaning goes even deeper. Hri “to give”, da “to take”, ya “balance” and can be translated as “that which gives and takes in perfect balance”. A perfect balance of giving and receiving, of mutual balance, respect, and reciprocity. Have we forgotten how to love through the uncomfortable and the ugly. Let’s relearn love and put love into action.

How to Practice Abhaya Hridaya, A Mudra for Love

With your wrists crossed, bring the backs of your hands to touch in front of your heart space. Interlace your pinky, ring and middle fingers. Then bring the tips of your index finger and thumb to touch and create a circle shape.

Benefits of Abhaya Hridaya Mudra

This mudra helps work with the third and fourth chakras, Manipura and Anahata, respectively. The list of benefits of this mudra goes on and on. It helps us

  • release stress
  • love fearlessly through the uncomfortable and messy
  • cultivate the courage to stand up for what is right
  • heal from past trauma and balance strong emotions, so we can see clearly
  • embrace our inner truth
  • bring clarity to our values
  • invite love into all parts of our being
  • see the unity and interconnection of all beings
hand mudra for fearless love, love mudra, abhaya hridaya mudra

A Meditation to Practice With This Mudra For Love

I would like to share a meditation based on a meditation practice from my book, The Little Book of Mudra Meditations. I simply call it the Fearless Love Meditation. It is loosely based on Metta meditation or loving-kindness meditation.

To begin, find a comfortable space to sit quietly. Make sure that it is a space you feel safe and supported in, whether that’s your patio, your bedroom, or perhaps your bathroom. I like to practice this meditation in an upright seat, but feel free to practice it lying down or in any other posture that feels nurturing (and non-distracting).

Once you find your meditation posture, soften your gaze or close down your eyes and take a few cleansing, clearing breaths by breathing in through your nose and out through your mouth. With each exhale breath, see if you can let go of any worry or stress from your day.

Bring your hands into Abhaya Hridaya Mudra. If at any point your shoulders, arms or hands feel fatigued, release the mudra and come back into it when you feel ready.

Opening to love

Now, “imagine someone who radiates love, who loves you unconditionally, sitting right in front of you. This person could be a parent, friend, child, pet, teacher, or guru” or god/deity. “Now imagine a bright white light flowing from their heart to your heart. This radiant light fills your heart with unconditional love. Your heart is filled with love that knows no bounds. Release any resistance to receiving this love. You are worthy of love.”

“Feel a weight lifted off your shoulders.” Feel unconditional love pour into every cell of your being. Feel tension release from your face — your brows, your jaw, your tongue. Now bring your awareness to the luminous cavern of your heart space and feel your heart soften as it is bathed in luminous, radiant love.

We cannot pour from an empty cup, fearless love begins with loving yourself first and the inner knowing that you are worthy of love, so again release any resistance you may be holding on to.

Abundant love for all

With your eyes still closed, hold the vision of another in front of you, this person again could be a loved one, a person who challenges you, a group of people, there is no limit. Hold their image steady in your awareness.

Now see the luminous light of fearless love flowing from your heart space right into theirs. As the cavern of their heart space fills with this radiant white light, witness stress, worry and fear release from their face, their neck, their shoulders. See their shoulders soften as the weight of sorrow, anger, and fear is lifted. Witness the space of their heart soften. Listen quietly as peace fills every fiber of their being. Witness them soften into love.

Hold the images of these light, love-filled beings in your heart space. Practice for as long as you would like. When you’re ready, open your eyes and begin the mindful transition out of your meditation practice.

This post meditative space is fertile ground for journaling and putting love into action.

abhaya hridaya mudra for fearless love

Navigating Kapha Season: Balancing Kapha Dosha During Kapha Season

For the entirety of my adult life, I’ve always felt the call to escape winter’s cold. The shorter, cold, wet/snowy days have never been my thing. I end up feeling foggy, heavy, lethargic, and unmotivated… which just snowballs into more of the same. So each year, I’ve packed up and headed south to Bali or Nicaragua or Mexico or Costa Rica or Thailand. The destination hasn’t always been important, but the heat and the warmth sure have. I’ve learned that if I take the time to listen to the wisdom of my body it will guide me back into balance. My body naturally wants to balance kapha dosha, even during kapha season. If you’re not sure what I’m talking about, hop on over to this blog post that talks about the basics of Ayurveda and dosha theory.

Now that we’re on the road, traveling in the RV we seem to be chasing warmer weather, much the same as I have always done, but at a slower pace. We’ve experienced all of nature’s beautiful fury… from giant storms on the Oregon Coast, to monsoon rains in the Redwoods, to snow in Joshua Tree. We’ve experienced her wonder and beauty too… seal pups playing in a calm cove in Florence, the majestic energy of the Redwoods, the first signs of spring in Santa Barbara, hiking on “new to me” trails to discover hidden gems, exploring new cities and visiting familiar ones, and the warmth of the sun on my skin.

This afternoon I’ll throw my yoga mat down in the dust and sand of Joshua Tree N.P. and flow with the sun on my skin and savor every moment.

This is the season of kapha dosha… from the darkness of winter to early spring, soon we’ll begin to transition into pitta and the heat of summer, but for now, we’ll work on balancing kapha dosha. I find this time of the season to be the hardest to navigate, but with the pitta season right around the corner, it’s also exciting. It’s time to shake off the weightiness of winter and invite my energy to return.

Kapha dosha is associated with the elements of earth and water. When it’s in balance, the kapha person is loving, loyal, stable and dependable, but when kapha is out of wack and excessive they can be prone to lethargy, weight gain, and dullness (I’m just going to go ahead and raise my hand here). In Ayurveda, they use opposite qualities to bring balance to the out of balance dosha. If you’re in a season of excess kapha, you would want to incorporate dynamic movement and light, dry, and warming foods and spices into your day.

This time of year, I naturally want to stay inside, eat soup, and cuddle under a giant pile of blankets because I crave the warmth. But as we know, kapha creates more kapha, and I need to move. This winter I took the plunge and signed up for classpass, so I could, gasp, go to CorePower and take a hot yoga class… don’t judge me! While there is no spiritual aspect to a CorePower class there is heat and it does get the blood flowing, which is exactly what I need this time of year. I can weave my meditation practice and spiritual practices into other parts of my day OR invite my yoga practice to be a moving meditation.

Your Guide to Navigating Kapha Season

If you’re also feeling bogged down by kapha, here are my favorite practices to shake off the excess. And if you’re not sure what your dosha is, I really like this dosha quiz from Banyan Botanicals.

1. MOVE YOUR BODY

Yes, you’ve got to move your body. More than you’re naturally inclined to this season. This is the season where we walk the fine line between restoration and rest and doing and building. Do a more strenuous activity… hot yoga or a dynamic vinyasa practice, hop on the stair climber at the gym, do that challenging hike you’ve been eye-balling, but you think is just a little too long/too hard, take up skiing or mountain biking, etc. Do something that gets your heart pumping and blood flowing to clear out stagnation. It will help lift the mental fog while keeping your energy levels up.

If you’re practicing yoga at home, or wondering what type of studio class to seek, a practice to balance kapha dosha would include dynamic movement, lots of standing poses, and perhaps some heating pranayama techniques like kapalabhati, ujjayi, or surya bhedana (solar breath). If you prefer a guided practice at home, check out this dynamic, energy building prana vayu class on my YouTube channel.

kapha season yoga practice

2. TAKE TIME TO SLOW DOWN

This is a natural season for slowing down and laying the foundation for the season ahead, so take this time to meditate, create, learn new skills, clear out clutter, and set yourself up for success. Because when you feel the shift in energy you’re going to want to do it all. But don’t let this time for slowing down take over your life. Just a few minutes a day is enough.

ayurveda doshas spices

3. EAT WARMING SPICES

Think cinnamon, ginger, cardamom, cayenne, and cloves. Drink hot chai, golden mylk, and warm water with lemon and cayenne. 

4. EAT WARM FOODS

If you’re feeling chilled, eat warm food that’s easy to digest like hot soups, sauteed or roasted veggies and stirfries. Avoid heavier foods, like dairy, nuts, and fats (it’s so hard to cut back on avocado). If your digestive fire is still going strong, and spring is near, feel free to start incorporating more raw veggies and salads in your diet.

5. GET OUTSIDE

This is tricky, especially if you’re like me and HATE being cold. I will do almost anything to avoid being cold! LOL. But when the sun is out, get your booty outside and get those sweet rays of Vitamin D on your skin. Feel the warmth of the sun on your cheeks… in moderation, of course, no sunburns! Enjoy a cup of coffee in the sunshine, go for a walk/hike, or take a few moments to stretch it out.

april-2018-yoga-surf-retreat-nicaragua

6. CAN’T TAKE THE COLD AND WET OF KAPHA SEASON? TRAVEL SOMEWHERE WARM

If you have the means, take a few days, a weekend, a week, or a month and go somewhere warm! Seriously, it doesn’t need to be anything fancy. Take a weekend in Santa Barbara, Palm Springs (there are tons of hot spring resorts here) or Sedona. Take a long weekend and go to Mexico. Have more time? Head further south… Nicaragua has amazing beaches, jungles, and islands… and it’s freakin cheap, same with Thailand. Just do it. You’re worth it. It will give you something to look forward to and will maybe even motivate you to keep moving your body throughout the winter.

7. SELF-CARE

There are so many ways that we can practice self-care and I know that the ones I’m about to mention aren’t that exciting, but they’re easy to include in your daily (or weekly) routine and have big results.

Give dry brushing a try… it helps improve circulation and you’re exfoliating your beautiful skin. It’s a win-win. You can find dry brushes at most health food stores. I’m on the road and I don’t have space for a dry brush, so I use a shower loofah that has a loofah scrubber on one side and the mesh side for soapy tasks… it works double duty for me. You can also find dry brushing gloves. Just a few minutes before you hop in the shower is enough.

I LOVE, LOVE, LOVE self-massage or abhyanga. Use a warming oil like sesame and set aside 15 minutes to give your body and nervous system a little TLC. Put an old towel down on the bathroom floor, strip down and give your entire body a massage. Use long strokes on your long bones and circles on your joints. This practice is super calming for the nervous system and such a beautiful way to practice self-love.

Kapha’s tend to be more mucus-y and prone to colds/congestion, so tongue scraping is another practice I recommend for kaphas and especially during this cooler kapha season. With tongue scraping, you’ll scrape off all that extra gunk that’s hanging out on your tongue. I use a copper one that I found for a steal on Amazon.

Wow, I know I just shared a lot of info here. If you want to learn more about Yoga and Ayurveda, check out my upcoming 300 hour yoga teacher training. You’ll learn how to incorporate Ayurvedic theory into your class planning for specific doshas, the different seasons, times of day and even seasons of life.

You Can Preorder The Little Book of Mudra Meditations Now

Hey beautiful yogis! I’m so ridiculously excited to announce that my book The Little Book of Mudra Meditations: 30 hand Gestures for Healing is finally available for presale on Amazon. It still feels surreal to have a book available for sale on Amazon. It’s still sinking in.

This book was written for you. The writing is honest and real, without too much “woo”. It’s meant for anyone seeking more wellness in their life, not just yoga teachers and yogis. That being said, yoga teachers will love having the mudras and meditations already paired… it makes prep time for class, so much faster!

Nowadays I always practice meditation with a hand mudra, I just can’t imagine it any other way. The mudra meditations in this book are actual meditation practices that I practice and teach.

I would love to share an excerpt from the book and one of my favorite mudras with you. Sukham Mudra is so good for stress relief. If you’re like me and juggling multiple projects and trying to maintain a healthy, easeful, joyful life… give this mudra a try!

“In the Yoga Sutras of Patanjali, Patanjali says, “Sthira-sukham asanam,” or
“Our seat should be both steady and easeful.” This sutra, however, applies not only to our meditation practice, but also life as a whole. For many of us,
we’re overscheduled, overtasked, overstimulated, exhausted, burned out,
stressed out, and no longer connected to the cycles and rhythms of nature.

Sukham is all about creating ease, happiness, harmony, flow, and joy.
It’s about creating time to slow down and get present with our essence,
with our truth.”

Take this mudra outdoors, sit and breathe and be still. With each cycle of breath allow your body to soften and release the tension, stress, and worry of the day.

If you would like to learn more about mudras, you can snag your copy on Amazon now. It’s available for presale! If you bring it on retreat or to a teacher training, I’ll even sign it for you! 😉

Love and Light,

Autumn

mudra meditations book