If you’ve ever sat down to “meditate,” lasted about forty seconds before your brain wandered to the to-do list or grocery list, and then decided you’re just bad at this, this post is for you.

You’re not bad at it. You were doing dharana. Nobody told you that’s a different thing from dhyana. Understanding dharana vs dhyana, the sixth and seventh limbs of yoga, is the single most useful thing I teach in the meditation sessions at our women’s retreats, and it’s the thing that takes “I can’t meditate” off the table for good.

In this post:

• What are dharana and dhyana in the eight limbs of yoga?
• What is dharana?
• What is dhyana?
• What’s the real difference between dharana and dhyana?
• Can you skip dharana and go straight to dhyana?
• What does this look like in real life?
• How do you practice dharana this week?
• FAQ

What are dharana and dhyana in the eight limbs of yoga?

Dharana is the sixth limb of yoga and dhyana is the seventh, according to Patanjali’s Yoga Sutras. Dharana means concentration. Dhyana means meditation. They sit next to each other on the eight-limbed path because dhyana is what dharana turns into when it deepens.

The full path is: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. Most of us in the West spend our whole yoga life in limb three (asana) with a little limb four (pranayama) sprinkled in. Limbs six and seven are where meditation actually lives.

Patanjali gives them each one line:

• Dharana (Sutra III.1): binding the mind to one place. Deśa-bandhaś cittasya dhāraṇā.
• Dhyana (Sutra III.2): the continuous, unbroken flow of attention toward that same place. Tatra pratyaya-ekatānatā dhyānam.

One is the act of choosing where your attention goes. The other is what happens when it stays there on its own.

What is dharana?

Dharana is concentration: choosing a single object and bringing your attention back to it every time it wanders. It’s the practice most of us are actually doing when we sit down to “meditate.” Your breath. A candle flame. A mantra. The sound of the creek. The feeling of your feet on the ground.

Then your mind wanders. That’s not a failure of dharana. That is dharana. The whole practice is the noticing and the coming back. Wander, notice, return. Two hundred times in ten minutes if that’s what it takes.

A few things that are true about dharana:

• It takes effort. You are actively doing something.
• It’s a skill. It gets stronger with reps, the same way a muscle does.
• It’s the part of meditation you can practice on purpose. You can sit down and decide to do dharana.
• Almost every meditation app, guided track, and beginner class is teaching dharana, even if they call it meditation.

This isn’t just tradition talking. Researchers at Emory scanned meditators’ brains during breath-focused practice and mapped the exact cycle: the mind wanders, you notice, you shift back, you sustain. Each phase lights up a different brain network, and the “noticing” moment has its own signature. Every return you make is a real rep for a real circuit.

There’s an old image from the commentaries on the sutras I love. Dharana is water dripping from a tap. Drop, gap, drop, gap. Your attention lands on the object, breaks, lands again. The drops are real. They just aren’t continuous yet.

What is dhyana?

Dhyana is meditation: attention that stays on the object without you holding it there. It’s what dharana becomes when the gaps close.

Same object. Same attention. But now there’s no more returning, because you never left. The commentaries describe it as pouring oil from one vessel to another: one steady, unbroken stream. Nothing drips. Nothing needs to be restarted.

This is the part that surprises people: you can’t decide to do dhyana. You can only set up the conditions for it (that’s dharana) and let it arrive. The moment you think “oh, I’m meditating now,” you’ve stepped back out into concentration. Dhyana doesn’t have a narrator.

If dharana is you gripping the rope, dhyana is when you realize you’re not gripping anymore and you’re still holding on.

What’s the real difference between dharana and dhyana?

The difference between dharana and dhyana comes down to effort and continuity. Dharana takes effort and gets interrupted. Dhyana is effortless and unbroken. Same object, same seat, same breath. The only thing that changes is whether you’re still working.

Can you skip dharana and go straight to dhyana?

No. You can’t skip dharana to get to dhyana, because dhyana isn’t a separate technique. It’s the deepening of concentration. There is no other road.

I see this constantly with women who come on retreat wanting to “learn to meditate.” What they usually mean is they want the quiet, spacious, nothing-pulling-on-me feeling. That’s dhyana. And they’re frustrated because every time they sit, all they get is the wandering and the returning.

Patanjali is clear that the limbs build. Pratyahara (limb five, drawing your senses inward) makes dharana possible. Dharana makes dhyana possible. Dhyana makes samadhi possible. He groups these last three together and calls them samyama (Sutra III.4), and describes them as the inner limbs compared to everything that came before (III.7). One process, three depths.

So if you’re sitting there doing drop-drop-drop and it never turns into a stream, you haven’t done anything wrong. You’re doing limb six. Limb seven comes when it comes.

“I run my own business, so my brain never really stops… Now I’m just chill, and I don’t chill. I wanted to learn how to relax, and now I’m comfortable just journaling, which I’ll continue for the rest of my life.”
— Dawn, Sedona 2026

If you want to practice this with someone in the room: our next Sedona retreat is April 29-May 3. Morning movement, red-rock hikes, and a meditation session most days where this exact drop-to-stream thing gets to happen. See the Sedona retreat →

What does dharana vs dhyana look like in real life?

You already know dhyana. You’ve been in it. You just didn’t have a name for it.

The last mile of a hike when your legs are moving and your mind has gone quiet and you didn’t decide to stop thinking, it just stopped. Kneading bread. Weeding. Watching a fire. Swimming laps. The moment your kid was little and you watched them sleep and time did that thing.

Those weren’t accidents. Your attention landed on one thing and stayed there without a fight. And notice how it felt. Not blank. Alive. Awake in a way you don’t get from scrolling. That feeling is the point of all of this. Not a quiet mind for its own sake, but a mind quiet enough to actually be here for your own life.

Nature is full of objects that are easy to hold, which is a big part of why we do so much of our practice outside. Here in Bend, that’s a river. On our Oregon retreats, it’s a creek. In Sedona, it’s red rock and warm sun. In Patagonia, it’s the Puelo River. It’s a lot easier to stay with the sound of moving water than with the hum of a refrigerator.

On retreat, that’s the whole setup. We take away the phone, the schedule, the being-needed. We get you moving in the morning so your body isn’t buzzing. Then we sit. And the drips have a much better chance of turning into a stream.

How do you practice dharana this week?

You practice dharana with five minutes, one object, and no grading. You don’t need a retreat for this.

1. Pick something simple and physical. The breath at your nostrils. The weight of your hands. A single word.
2. Set a timer for five minutes. Not twenty. Five.
3. Put your attention on the object. When it leaves (it will), notice, and come back. No commentary about how you left.
4. Count returns if it helps. Every return is a rep.
5. Stop when the timer goes. Don’t grade it. Don’t judge it.

Do that most days. Some day, mid-sit, you’ll realize a while has gone by and you never had to come back. You won’t be able to say exactly when it started.

That’s dhyana. You didn’t do it. You just stopped getting in the way. And what’s on the other side isn’t emptiness. It’s you, with room to breathe again.

Want a place to practice with a group? Three options:

• Sedona, April dates 29 – May 3. Small group, morning movement, red-rock hikes, all levels. Sedona retreat details and booking →
• UnBound, Patagonia, April 10-17. Northern Patagonia’s Puelo Valley in its best month: rivers, hot springs, and a lot of quiet. For the woman who wants the hike and the harder pose. Patagonia retreat details and booking →
• Go deeper. If the eight limbs light you up and you want to understand them the way a teacher does, our 200-hour training, Inner Alchemy, runs October 2026 through May 2027. Next cohort starts in January 2027. Learn about Inner Alchemy →

Not ready for any of those? Join our Mindful Monday Newsletter, and receive an accessible practice you can use on your porch delivered to your inbox a couple of Mondays a month.

Dharana vs dhyana: FAQ

The post Dharana vs Dhyana: The Difference Between Concentration and Meditation appeared first on Ambuja Yoga.

The dimming happens slowly, which is why it’s easy to miss. Then one day you catch yourself going through the motions and think: where did I go?

Here’s the good news: that spark doesn’t disappear. It just needs your attention. And you can start giving it that attention in about five minutes, with a simple practice I come back to again and again — the Inner Light Meditation.

What Is the Inner Light Meditation?

The Inner Light Meditation is a short practice for reconnecting with yourself when you feel disconnected. You bring your attention to a sense of warmth or aliveness in your body, and you deliberately give it more of your focus — which, it turns out, is exactly how your brain learns to find more of it.

It’s not about becoming someone new. It’s about coming back to the you that’s already there.

Why a Few Mindful Minutes Actually Creates Change

Here’s the part most “reconnect with your light” content skips: why this works. Two reasons, and both are physical, not magical.

First, your nervous system. When you’re running on stress, your body stays in a low-grade fight-or-flight state — and in that state, the parts of your brain that feel joy, imagine, and dream are essentially offline. A few slow breaths start to shift you out of it. You’re not forcing calm; you’re giving your body permission to downshift so you can actually feel again. (If you want a breath practice to pair with this, box breathing is a good one.)

Second, your attention. Your brain has a filter called the Reticular Activating System (RAS) — it decides what you notice and what you tune out. When you spend a few minutes a day deliberately noticing what feels alive in you, you train that filter to start finding more of it, in the rest of your day too. That’s neuroplasticity: what you give your attention to, you strengthen.

So no, this isn’t wishful thinking. It’s a small, repeatable way to point your nervous system and your attention back toward the things that make you feel like you.

How to Practice the Inner Light Meditation

You can do this seated or lying down, somewhere you feel safe and won’t be interrupted. If your mind wanders, that’s not failure — noticing you’ve wandered and coming back is the practice. Any minutes you give this are better than none.

1. Settle in. Find a comfortable position and let your body move a little to shake off the tension you’re holding. Close your eyes, or let your gaze go soft.
2. Anchor with your breath. Take a few slow breaths — in through your nose, out through your mouth, exhale a little longer than the inhale. This is the part that tells your nervous system it’s safe to settle.
3. Find the warmth. Bring your attention to the center of your chest. Notice any sense of warmth, ease, or quiet aliveness there — even a flicker. Don’t manufacture it. Just look for what’s already present.
4. Give it your attention. With each breath, let that warmth take up a little more space — softening into your shoulders, your belly, anywhere you’ve been holding. You’re not forcing it bigger; you’re staying with it long enough to feel it.
5. Name what’s true. Silently or out loud, offer yourself a few honest words. Keep them simple and believable: This part of me is still here. I’m allowed to feel alive. I don’t have to earn this.
6. Carry it with you. Before you open your eyes, notice how your body feels now compared to a few minutes ago. That shift is the point. Take it with you into whatever’s next.

What This Looks Like in Real Life

This kind of reconnection sounds abstract until it isn’t. Here’s what women say after they’ve given themselves real time and space for it:

“I got my life back, my happiness, and now I have hope and confidence — and it all started with one retreat.” — Jolee, two-time retreat guest

“I feel like a new woman. I feel grounded. I know I’m going back to my busy life, but I feel like I’ll be able to stay more regulated even through the busyness.” — Nichoel K., Sedona

The meditation is a five-minute version of what a few days away can do at a deeper level: it points you back toward yourself. (For a longer practice, our nature-inspired yoga nidra takes you even deeper into rest.)

Frequently Asked Questions

What is a meditation to reconnect with yourself?

A meditation to reconnect with yourself is a short practice that brings your attention back to your body and to what feels alive in you. Rather than trying to fix or change anything, you simply notice and stay with a sense of warmth or ease — which helps you feel more grounded and more like yourself.

Why do I feel so disconnected from myself?

Most often it’s chronic stress. When your nervous system stays in a low-grade fight-or-flight state, the parts of your brain involved in joy, rest, and imagination get crowded out, so life starts to feel like going through the motions. Slowing down and regulating your nervous system is what helps you reconnect.

Does meditation actually change your brain?

Yes. Through neuroplasticity, repeated attention physically strengthens the pathways you use most. When you regularly direct your focus toward calm and aliveness, your brain’s filtering system (the Reticular Activating System) gets better at noticing more of it.

How long do I need to meditate to feel reconnected?

Even five minutes can shift how you feel, because a few slow breaths begin to settle your nervous system. Consistency matters more than length — a short daily practice does more than an occasional long one.

Can beginners do this meditation?

Yes. There is nothing to get right. If your mind wanders, you simply notice and come back, which is the whole practice. You do not need any prior meditation experience.

What is the Inner Light Meditation?

The Inner Light Meditation is a simple practice of bringing your attention to a sense of warmth or aliveness in your chest and letting it grow with your breath. It is a gentle way to reconnect with yourself and feel more grounded in just a few minutes.

How is this different from just relaxing?

Relaxing lets your body rest; this practice also trains your attention. By deliberately noticing what feels alive in you, you teach your brain to find more of it throughout your day, which builds over time in a way that passive relaxing does not.

Where This Goes Deeper

A five-minute meditation can reopen the door. A few days in the right place can walk you all the way through it.

That’s what the Sol & Soul Retreat in Mallorca is for. Eight days on a Mediterranean island — sun, sea, gorgeous food, daily yoga, and the kind of unhurried space where your own glow stops being something you have to go looking for. It’s our Glow Within retreat: less about fixing what feels depleted, more about remembering how good it feels to be fully alive in your own skin.

Learn more about Sol & Soul in Mallorca →

The post Reignite Your Spark: A Meditation to Reconnect With Yourself appeared first on Ambuja Yoga.

by Lisa LeCuyer, MH, NBC-HWC

This article is for educational purposes and is not medical advice. Herbs can interact with medications and aren’t right for everyone. Check with your healthcare provider before starting, especially if you are pregnant, nursing, or taking prescription medication.

A daily herbal ritual can be one of the simplest ways to support calm, clarity, and connection in your everyday life. By combining

• nourishing herbal tea
• aromatherapy
• intentional time in nature

you can create a wellness practice that supports both your nervous system and overall well-being.

As an Herbalist and Wellness Coach, I’ve found that small, consistent practices often have the greatest impact. Rather than adding another complicated routine to your day, a daily herbal ritual invites you to slow down, reconnect with yourself, and cultivate greater presence.

In this article, I’ll share three simple practices that you can begin today

• a nourishing herbal tea blend
• an aromatherapy ritual for focus and clarity
• and a nature-based mindfulness practice inspired by the wisdom of plants

What Is a Daily Herbal Ritual?

A daily herbal ritual is a simple practice that incorporates herbs into your everyday life with intention and consistency.

While herbs can support physical wellness, the ritual itself also creates space for mindfulness, reflection, and self-care.

Your daily herbal ritual doesn’t need to be complicated. In fact, the most effective rituals are often the ones that are easy to maintain.

A cup of tea, a few deep breaths with essential oils, or a mindful walk outdoors can become powerful tools for nervous system support.

Step 1: Brew a Nervous System Tea (Lemon Balm, Oat Straw + Holy Basil)

The simplest daily herbal ritual is a calming cup of tea. A blend of lemon balm, oat straw, and holy basil gently supports the nervous system and helps the body settle out of “go mode.”

Tea offers more than hydration. The simple act of preparing and sipping a warm cup invites us to slow down, breathe, and become present.

One of my favorite blends for supporting the nervous system combines three herbal allies

• Lemon balm (Melissa officinalis)
• Oat straw (Avena sativa)
• Holy Basil [Tulsi] (Ocimum tenuiflorum)

Together, they create a deeply nourishing infusion that helps calm the mind, support resilience, and restore balance.

Lemon balm: The Gentle Calmer

True to its name, Lemon balm offers a bright lemony-mint flavor and a soothing effect on both body and mind. Traditionally used to ease stress, anxiety, and sleeplessness, it is one of my favorite herbs for people who feel overwhelmed or emotionally depleted.

Lemon balm supports

• healthy digestion
• helps relax tension in the body
• may encourage more restful sleep

It contains compounds that help preserve GABA, an important neurotransmitter involved in relaxation and emotional regulation.

I often recommend Lemon balm for those who feel like their nervous system is stuck in “go mode” and needs a reminder that it’s safe to rest.

Oat Straw: Deep Nourishment for the Nervous System

Oat straw is one of the most supportive herbs I have worked with over the years. Rich in minerals, B vitamins, silica, and other nutrients, it provides nourishment that many modern nervous systems desperately need.

Unlike herbs that create an immediate effect, oat straw works gradually, helping replenish depleted reserves over time.

Herbalists have long valued oat straw for supporting mental clarity, emotional resilience, and overall vitality.

Whenever life feels demanding, I often turn to Oat as a steady, nourishing companion.

Holy Basil (Tulsi): The Stress Balancer

No discussion about stress support would be complete without Holy Basil.

Known in India as Tulsi, this revered herb is considered sacred in Ayurvedic tradition.

Holy Basil is classified as an adaptogen, meaning it helps the body adapt to stress and maintain balance.

I’ve seen Holy Basil work wonders for individuals who feel constantly “on” and unable to relax. It seems to gently remind the body that it doesn’t need to stay in a perpetual state of alertness.

After incorporating Tulsi into their daily routine, many people find its benefits in

• improved sleep
• better stress resilience
• a greater sense of calm

Happy Nervous System Tea

Ingredients

• ½ cup Oat straw
• ¼ cup Holy Basil
• ¼ cup Lemon balm

Method

• Mix all ingredients together in a 4-cup container with a lid
• Bring 4 cups of water to a boil and allow it to cool slightly
• Pour the water over the herbs
• Cover and steep overnight or for at least 8 hours
• Strain into another container and refrigerate
• Consume within five days

I recommend drinking one cup in the afternoon and another about two hours before bedtime.

Because some people find this blend deeply relaxing, it’s wise to try it first on a day when you don’t need to be highly productive.

Step 2: Use Aromatherapy for Focus and Mental Clarity

Our sense of smell has a direct connection to the brain’s emotional and memory centers, making aromatherapy a simple yet powerful daily ritual.

One essential oil I never travel without is Rosemary. While preparing for my herbalism and coaching certification exams, I frequently reached for a bottle of Rosemary essential oil whenever I felt mentally fatigued or overwhelmed by information.

Research has shown that Rosemary contains compounds such as rosmarinic acid and carnosic acid, which support cognitive function.

Studies have also found that exposure to Rosemary aroma may improve memory recall and concentration.

When your mind feels scattered, a few intentional breaths with Rosemary essential oil can provide a surprising sense of clarity.

Focus Blend

Ingredients

• 8 drops Peppermint essential oil
• 8 drops Rosemary essential oil
• 6 drops Basil essential oil
• 2 drops Cardamom essential oil
• 1 ounce carrier oil (Almond, Jojoba, Apricot kernel)

Method

• Combine all ingredients in a glass bottle and mix well.
• Apply a small amount to the temples, back of the neck, or wrists. You can also diffuse the blend while working, studying, journaling, or practicing yoga.

Even a brief moment of inhaling these aromatic plants can become a powerful mindfulness practice.

Step 3: Practice Forest Bathing and Nature Connection

Forest bathing is the practice of slowing down and connecting with nature through your senses — not hiking for exercise, but simply being present. It’s one of the most grounding parts of a daily herbal ritual.

Nature offers something modern life often cannot: an invitation to simply be.

Whether you live in the countryside or a busy city, spending intentional time outdoors can

• help regulate the nervous system
• improve mood
• restore a sense of connection.

Practices such as forest bathing and plant meditation encourage us to move beyond observing nature and begin participating in a relationship with it.

One of my favorite quotes comes from Herbalist Stephen Buhner:

“Plants will, if genuinely asked, respond to you. They will teach you their medicine, as plants have always taught human beings. And though human beings may lose the knowledge of the medicinal uses of a plant, the plant always remembers what its medicine is. And they will tell you…if you ask.”

Plant meditation is a beautiful way to cultivate this relationship.

• Find a plant, tree, or wildflower that draws your attention.
• Sit quietly beside it.
• Observe its shape, texture, color, and presence.
• Notice how you feel in its company.
• Instead of analyzing, simply listen.

You may be surprised by the insights that emerge when you slow down enough to receive them.

A Simple Forest Bathing Exercise

Explore Tree Bark with Open and Closed Eyes

First, stand at arm’s length from a tree and reach one hand toward a palm-sized area of bark. Close your eyes.

Second, slowly move your fingertips across the bark, noticing differences in texture, temperature, ridges, and patterns. Continue exploring for five to ten minutes, or as long as feels comfortable.

Third, take several deep breaths and slowly open your eyes. Observe the area you were exploring.

Is it similar to what you imagined with your eyes closed? Different? What details stand out now?

This simple exercise encourages presence, curiosity, and sensory awareness—all qualities that support a calmer, more connected state of being.

Want to keep these recipes? I put the Nervous System Tea and Focus Blend on a simple, printable card you can keep by your kettle. Download the free Herbal Ritual recipe card below

How to Start Your Daily Herbal Ritual Today

Creating a daily herbal ritual doesn’t require hours of free time or extensive herbal knowledge. Instead, it begins with small, intentional actions that can be repeated consistently.

Whether you start by brewing a cup of tea, inhaling the aroma of Rosemary before a busy day, or spending a few mindful moments with a tree, each practice offers an opportunity to slow down and reconnect.

Over time, a daily herbal ritual can become an anchor that supports

• calm,
• clarity,
• and connection.

These simple practices remind us that wellness doesn’t always come from doing more, it often comes from returning to the wisdom of nature and the healing power of presence.

Frequently Asked Questions

What is a daily herbal ritual?

A daily herbal ritual is a simple, repeatable practice that brings herbs into your everyday life with intention — usually through tea, aromatherapy, or time in nature. It’s less about adding another task and more about creating small, consistent moments to slow down and support your nervous system.

What herbs are best for calming the nervous system?

Lemon balm, oat straw, and holy basil (tulsi) are three of the most widely used herbs for calming the nervous system. Lemon balm is traditionally used to ease stress and tension, oat straw gently nourishes depleted reserves over time, and holy basil is an adaptogen that helps the body adapt to stress.

Does lemon balm help with stress and sleep?

Lemon balm has traditionally been used to ease stress, anxiety, and occasional sleeplessness, and it’s known for its gentle, calming effect. It contains compounds thought to support GABA, a neurotransmitter involved in relaxation. As with any herb, effects vary from person to person.

What is holy basil (tulsi) good for?

Holy basil, known as tulsi, is an adaptogen — an herb that helps the body adapt to stress and maintain balance. In Ayurvedic tradition it’s considered sacred, and many people use it to support a greater sense of calm, steadier energy, and more restful sleep.

How does aromatherapy help with focus and clarity?

Aromatherapy supports focus because the sense of smell connects directly to the brain’s emotional and memory centers. Rosemary in particular contains compounds studied for cognitive support, and a few intentional breaths of an essential oil blend can be a quick way to feel more clear-headed.

What is forest bathing and how do you do it?

Forest bathing is the practice of spending slow, intentional, sensory time in nature — not hiking for exercise, but simply being present with it. You can start by standing with a tree, noticing its bark and textures with your eyes closed, then breathing slowly and observing what you feel.

How long does it take for a daily herbal ritual to work?

A daily herbal ritual works gradually, not instantly. Some effects, like the calm after a cup of tea or a few breaths of essential oil, are immediate, while deeper nervous system support from herbs like oat straw builds over weeks of consistent practice. Consistency matters more than intensity.

Are these herbs safe to take every day?

These herbs are generally well tolerated and have a long history of traditional use, but herbs can interact with medications and aren’t right for everyone. Check with your healthcare provider before starting, especially if you are pregnant, nursing, or taking prescription medication.

A Gentle Invitation

If this way of practicing speaks to you…

I’d love to invite you to join me with Ambuja Yoga for our very first 4-day Herbalism & Yoga Retreat: Rewilding the Sacred in Oregon in July.

This is a space to slow down. To reconnect with the natural rhythms of your body and the wisdom of the plants. To explore yoga not just as movement — but as ritual, presence, and relationship.

Together, we’ll weave herbalism, nervous system support, and intentional practice into something that feels deeply nourishing and real. Not just the poses. But the spaces in between them.

Learn more and join us →

Reset your nervous system. Reconnect with your body. Remember the Earth’s wisdom.

With love,
Lisa

Sources:

• Lisa LeCuyer’s Herbal Materia Medica
• Corinna Wood, “Corinna’s Online Guide to Wise Woman Herbal Medicine,” corinnawood.com
• The Secret Teachings of Plants by Stephen Harrod Buhner — https://www.stephenharrodbuhner.com/
• Food Therapy: Conscious Eating to Navigate Anxiety, Stress and Trauma by Luis Mojica (Hay House, 2026)
• Forest Bathing Guidebook by Olga Terebenina and Gary Evans (Leaping Hare Press 2025)
• WVU Today, “Aromatherapy May Reduce Nurses’ Stress, WVU Researcher Suggests,” May 1, 2020, wvutoday.wvu.edu
• The Complete Book of Essential Oils & Aromatherapy by Valerie Ann Worwood (New World Library, 1991)

The post Daily Herbal Ritual for Calm and Clarity appeared first on Ambuja Yoga.

I’m so glad you’re here. If you’ve been on retreat with me, you know how much reverence I have for the natural world — and this yoga nidra script and practice grew straight out of that love.

Below is a complete yoga nidra script inspired by nature, co-written with fellow retreat leader Toni Larson, and inspired by one of our favorite retreat destinations. It runs about 20–25 minutes, follows the teachings of the Bihar School in India, and moves inward through the koshas — from annamaya (the physical) to anandamaya (bliss). It’s one of the scripts my yoga teacher training students learn, and it’s yours to practice with or to teach from.

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. You can read more about the benefits of yoga nidra here.

Table of Contents

• What Is a Yoga Nidra Script?
• How Long Is This Script?
• Tips for Practicing and Teaching Yoga Nidra
• The Yoga Nidra Script
• How Do You Write Your Own Yoga Nidra Script?
• Frequently Asked Questions

What Is a Yoga Nidra Script?

A yoga nidra script is a written, spoken-word guide a teacher reads aloud to lead students into yoga nidra — a state of deep, conscious relaxation between waking and sleep. A good script moves through set stages: settling in, an intention (sankalpa), a rotation of awareness through the body, breath awareness, and often guided imagery.

This particular script is built around a journey into nature, and it can be used either as a personal practice or as a teaching tool (see the usage permissions at the end).

How Long Is This Script?

This yoga nidra script takes about 20–25 minutes to read at a calm, even pace. It’s on the shorter side as far as full nidra practices go — long enough to move through all the koshas, short enough to fit into a class, a morning, or a lunch break.

Want to practice along instead of read? Get the free printable script + audio download — yours to keep, offline, no ads, anytime.

Tips for Practicing and Teaching Yoga Nidra

A few things worth knowing before you begin, whether you’re practicing or guiding:

On your language and voice (for teachers): Keep your wording simple and precise. When you are reading your yoga nidra script, avoid too much inflection in your voice. Speak clearly, with an even volume and tempo. The stillness in your voice is part of what lets students drop in.

On sankalpa: Yoga nidra is fertile ground for working with a sankalpa — a heartfelt intention phrased as a positive “I am” statement. If one doesn’t come to mind, use “I am the witness.” Sometimes you discover your sankalpa was quietly there the whole time.

If you’re facilitating: Sit upright in a position you can stay still and comfortable in. If you’re distracted by discomfort, that restlessness carries into your students. Sit on a folded blanket, bolster or block. Wear comfortable pants. And have water handy.

If you’re practicing: Get genuinely comfortable. A pillow under your head and a bolster under your knees eases your lower back. Your body temperature drops during nidra, so drape a blanket over yourself and add cozy socks or a warm layer. The stiller you are, the deeper it goes.

Prefer to be guided? The full audio of this practice is below.

https://www.youtube.com/watch?v=l5NIDZLw7N0u0026list=PL6X59cXieYTjQ2thxiwxB7yPJaJZthim3

The Yoga Nidra Script

Yoga Nidra Script Inspired by Nature — by Autumn Adams & Toni Larson

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 — Abbreviated Rotation of Awareness (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. 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 three 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 a fertile seed, a posture that symbolizes new beginnings. Take a moment here. When you’re ready, gently press up to a comfortable seat.

Practice Along (Audio)

So many of you asked for a recording, so here’s the full downloadable guided practice.

Keep it forever: Get the printable PDF + downloadable audio so you can practice offline, anytime — and teachers, so you can prep from the page.

How Do You Write Your Own Yoga Nidra Script?

To write a yoga nidra script, follow the traditional sequence: settle the body in Savasana, set a sankalpa, guide a rotation of awareness through the body, move to breath awareness, introduce pairs of opposite sensations, lead a guided visualization, return to the sankalpa, and gently bring awareness back. Keep your language simple and your pacing slow. And make sure to give your students silence and space throughout the practice.

That structure is exactly what we teach, step by step, in the yoga nidra module of my teacher training — including how to find your voice as a facilitator and write scripts that land. If guiding nidra is something you want to do well, the teacher training goes deep here.

For Practitioners: Experience This in Person

Reading a script is one thing. Being guided through nidra in a quiet room, after a day outside with no agenda, is another entirely. That’s the kind of rest we make space for on retreat. See upcoming retreats →

For Teachers: Learn to Hold This Space

If you felt something reading this — imagine guiding it. Whether you want to deepen your own practice or learn to teach nidra and lead retreats of your own, my teacher training and facilitator mentorship are where that begins.

Frequently Asked Questions

What is a yoga nidra script? A yoga nidra script is a written guide a teacher reads aloud to lead students into yoga nidra, a state of deep conscious relaxation. It typically moves through settling in, setting an intention, a body scan, breath awareness, and guided imagery.

What should I do if my students fall asleep during yoga nidra? My yoga nidra training is in the Bihar lineage, a style that explicitly asks students to remain awake. However, we don’t need to police our students’ sleep during yoga nidra, so I mention it and let it go. Learn more about sleep during yoga nidra and why it might not be such a bad thing after all.

How long should a yoga nidra script be? Yoga nidra scripts usually run anywhere from 10 to 45 minutes. This one is about 20 to 25 minutes, which is long enough to move through all the koshas and short enough to fit into a class or a busy day.

How do you write a yoga nidra script? Follow the traditional sequence: settle the body, set a sankalpa, guide a rotation of awareness through the body, move to breath awareness, introduce opposite sensations, lead a guided visualization, return to the sankalpa, and gently bring awareness back. Keep the language simple and the pace slow.

What is a sankalpa? A sankalpa is a heartfelt intention or resolve, phrased as a short positive “I am” statement. In yoga nidra, you plant it at the beginning and return to it at the end. If one does not come to mind, “I am the witness” is a gentle place to start.

What are the koshas? The koshas are five layers or sheaths of being in yogic philosophy, moving from the physical body (annamaya) inward to the bliss body (anandamaya). This script guides awareness gradually inward through these layers.

Is yoga nidra the same as meditation? Not quite. Meditation is usually practiced seated and awake, while yoga nidra is practiced lying down and guides you into a state between waking and sleep. Both calm the nervous system, but yoga nidra is specifically a practice of deep, conscious rest.

Do I need experience to practice yoga nidra? No. Yoga nidra is one of the most accessible practices there is. You lie down, get comfortable, and follow the voice. There is nothing to do correctly and no experience required.

Can I use this yoga nidra script to teach my own class? Yes, for live in-person classes only, with attribution, under the permissions below. You may not reproduce or distribute the script in any other form without written permission.

New to nidra? Read more on the benefits of yoga nidra.

Usage & Permissions

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.

About the Author

Autumn Adams (E-RYT 500, YACEP) is the founder of Ambuja Yoga and has spent 13 years guiding women through yoga, nature, and deep rest across Oregon, North Carolina, and abroad. She’s the author of The Little Book of Mudra Meditations and teaches yoga nidra as part of her teacher trainings. This script was co-written with retreat leader Toni Larson. Meet Autumn →

Other Resources for Yoga Nidra

• Book: Yoga Nidra by Swami Satyananda Saraswati
• Book: Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing by Richard Miller
• Book: Yoga Nidra: The Art of Transformational Sleep by Kamini Desai (this one is really good on Audible )

The post Yoga Nidra Script Inspired by Nature (Free PDF + Audio) appeared first on Ambuja Yoga.

Let’s be honest for a second. This blog was actually meant to be a recorded meditation for my newsletter and YouTube channel, but the tech gods had different plans and when I opened up the file to edit… I knew I couldn’t share it anywhere. So in lieu of sharing a “meh” recording, I’ve pulled out the best parts to include here.

I suppose this is a perfect lesson in letting go of perfectionism and making lemonade out of lemons. It’s an opportunity for me to practice what I preach and build my own resiliency when dealing with another of life’s challenges.

Life can feel like a nonstop whirlwind. Between work, relationships, and the 47 things on your to-do list (that somehow never shrinks), it’s easy to feel untethered, like you’re floating through the chaos and bouncing from one thing to the next.

But what if you could pause? What if you could come back to yourself—feel steady, safe, and supported, no matter what’s swirling around you? That’s the power of grounding, and it’s exactly what this root chakra meditation is all about.

The root chakra is like your home base. It’s where your sense of safety, security, and connection lives. When it’s balanced, you feel like you can handle anything. When it’s not…well, let’s just say life feels a lot shakier. But the good news? You can always come back to your roots.

Imagine sitting in a quiet corner of your favorite yoga retreat, with the sun warming your skin and the sound of waves rolling in the background. (Yes, this is your sign to book that retreat—you deserve it.) You feel calm. Centered. Grounded. That’s the energy we’re creating here, even if you’re sitting on the floor of your bedroom right now.

Here’s how to get started.

Root Chakra Meditation: Your Path Back to Balance

Step 1: Find Your Space
Sit somewhere comfortable—your yoga mat, a cushion, or even a chair. Let your body settle. Feel the connection between your seat and the ground beneath you.

Step 2: Connect to Your Breath
Close your eyes and take a deep breath in. Exhale slowly. Do that a few more times. Feel your body start to soften and your mind begin to quiet.

Step 3: Visualize Your Roots
Bring your awareness to the base of your spine. Imagine roots growing down through your pelvis and seat, anchoring you to the earth. Picture these roots growing stronger, deeper, and more connected with every breath.

Step 4: Embody Your Resilience
Think of a time when you felt powerful, grounded, and capable. Maybe it was on your mat during a challenging yoga flow, or maybe it was when you overcame something you thought you couldn’t. Hold that feeling. Breathe into it.

Step 5: Call in Strength for What’s Ahead
Now, visualize something coming up that feels a little daunting. Picture yourself moving through it with strength, grace, and ease. Feel your feet on the ground, your breath steady, and your heart open.

Step 6: Close with Gratitude
Take a final deep breath and thank yourself for showing up. Place your hands on your heart, feel your inner strength, and honor the resilience that’s always been there.

5 Prompts for Reflection

These are like little journal love notes to yourself. Find a quiet moment, grab your favorite pen, and dive in:

1. What does “feeling grounded” look and feel like for me?
2. When was the last time I felt totally supported, safe, or secure?
3. What’s one area of my life right now where I need to grow roots?
4. How do I honor my own strength and resilience?
5. What’s one step I can take this week to trust the support that’s already around me?

Take your time with these. Let them meet you where you are—whether that’s journaling with coffee in hand or just reflecting during a quiet moment in your day.

And if you feel inspired, hit reply and share what comes up for you. I love hearing from you (seriously, it makes my day).

Why Grounding is the Ultimate Reset

Here’s the thing: grounding isn’t just about surviving the chaos—it’s about thriving as you move through it. It’s about creating a foundation so steady that no matter what life throws your way, you know you’ve got this.

When you nurture your root chakra, you’re saying yes to:

• A calmer, more centered mind.
• The confidence to face challenges with clarity.
• Feeling deeply connected—to yourself, your purpose, and the world around you.
• You own the knowledge and awareness that you are deeply supported.

Grounding is also a reminder to slow down and breathe. To trust yourself. To plant the seeds for the life you’ve been craving. Because grounding isn’t only about feeling safe. It’s about being steady enough to feel joy again — to laugh, to play, to want more — without the floor dropping out from under you.

What is a root chakra meditation? A root chakra meditation is a grounding practice that focuses your attention on the base of your spine to build a felt sense of safety, stability, and support. It usually combines slow breathing with visualization — like imagining roots growing down into the earth.

How do I know if my root chakra is out of balance? You often feel it before you can name it: anxious, scattered, ungrounded, or like you’re floating through your day instead of standing in it. A balanced root chakra feels like steadiness — the sense that you can handle what’s in front of you.

How long should a grounding meditation be? Even five minutes works. The six steps in this post take about 8–10 minutes, but the practice is effective at any length — consistency matters more than duration.

Do I need any experience to do this meditation? No. You don’t need to be flexible, experienced, or “good at meditating.” If you can sit still and breathe, you can do this.

When is the best time to practice grounding? Anytime you feel untethered — but mornings set the tone for the day, and moments before something daunting (a hard conversation, a big decision) are especially powerful.

What’s the difference between grounding and just relaxing? Relaxing lowers the volume on stress. Grounding builds a foundation underneath you — a sense of safety that stays with you after the meditation ends.

Can grounding meditation actually help with anxiety? Many women find it helps. Slowing the breath and bringing attention into the body signals safety to your nervous system, which is often what anxiety is missing. It’s not a replacement for care you may need, but it’s a real tool.

What is the free Chakra Guide? It’s a step-by-step roadmap to balancing all seven chakras, connecting with your inner strength, and understanding your energy.

Ready to Take This Deeper?

If you’ve been feeling untethered or like you’re running on empty, maybe it’s time to give yourself what you really need: Space. Connection. Clarity. Quiet.

That’s what happens when you say yes to yourself. My next retreat — Rooted & Wild near Asheville, NC — is open now, and there’s a spot with your name on it. See the details →

Imagine a week (or even a weekend) designed just for you—where the only thing you have to do is show up. Where yoga, meditation, and community come together to help you reset and rediscover the vibrant, grounded woman you are.

And to get you started, I’ve created a Free Chakra Guide—your step-by-step roadmap to balancing your energy, connecting with your inner strength, and remembering how capable you already are.

Your next chapter starts with this moment. You’re ready. I can feel it.

Love and Light,
Autumn

The post Find Your Roots: A Grounding Meditation for Resilience and Strength appeared first on Ambuja Yoga.

The third eye meditation I share here, is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen your sense of intuition and inner clarity. In yoga, the “third eye” is the ajna chakra — the energy center at the space between your eyebrows, associated in the yogic tradition with insight, intuition, and clear seeing.

The practice below is a short kriya — a set sequence of breath and focus — that takes about 10–15 minutes and needs no experience at all.

It’s a lovely one to come back to when your mind feels foggy or scattered, when you’re trying to make a decision and can’t quite hear yourself think, or when you simply want to build a little more focus and presence. You can read through it and guide yourself, or follow the guided video at the bottom.

This practice is part of Mindful Mondays — a new guided practice every week. Browse the full series →, or get each Monday’s practice in your inbox so you never miss one.

Before You Begin

Find your seat — on the floor or in a comfortable chair, whatever feels good in your body. Sit tall, let your spine lengthen, and soften your shoulders. Close your eyes and turn your attention inward.

Step 1: Grounding Breath

Begin to connect with your breath. Take a deep inhale through your nose, letting your lungs fill up completely. Hold it for just a moment. Then exhale slowly and fully through your nose, releasing a little tension on the way out. Keep this rhythm: deep inhale, brief hold, long slow exhale. Feel yourself settling more with each round of breath.

As you breathe, remember that even in the middle of a busy life, you can find steadiness inside yourself. You’re not at the mercy of the noise — you can come back to your center.

Step 2: Setting Intention

Shift your awareness to the space between your eyebrows—your Ajna chakra, or third eye. This is where your intuition and higher wisdom reside. As you breathe, set an intention for your practice. Maybe you want clarity, to trust your intuition more, to build focus or presence, or to deepen your awareness. Whatever it is, hold it gently in your mind’s eye..

In this space, let go of any doubts you have about your ability to trust your intuition. Know that the answers you seek are already within you; you have the power to listen to your inner voice and follow its guidance.

There’s no need to force anything here. You’re just naming what you’d like to come back to.

Step 3: Breathwork: Nadi Shodhana (Alternate Nostril Breathing)

We’ll use Nadi Shodhana to settle the mind before we go deeper. Here’s how:

1. Close your right nostril with your thumb.
2. Inhale deeply through your left nostril.
3. Close your left nostril with your ring finger, releasing your thumb from your right nostril.
4. Exhale fully through your right nostril.
5. Inhale through your right nostril, then close it and exhale through your left.

That’s one round. Continue for a few minutes, letting the breath stay slow and easy. As you go, you might picture the breath as light moving up toward your third eye on each inhale, and mental clutter and/or confusion clearing on each exhale. With each inhale, embrace the clarity and peace that is now becoming your reality.

If you want the science: slow, alternating nasal breathing like this has been found to nudge your nervous system toward its calming “rest and digest” branch — research on alternate nostril breathing links it to lower heart rate and blood pressure (e.g., Sharma et al., 2013). (Skip the breath holds if they ever feel like strain, and ease off if you feel lightheaded.)

Step 4: Third Eye (Ajna) Kriya: Breath and Visualization

Now we focus the practice at the third eye:

1. Inhale deeply.
2. As you hold your breath, visualize a vibrant light glowing at the center of your forehead. It may have a color — indigo is the one traditionally associated with the third eye.
3. Exhale and let that light expand and flow outward, filling your mind with clarity, peace and a sense of spaciousness.
4. Each breath expanding the light filling this energetic center.

Repeat this for several rounds. As you breathe in, see that indigo light at your third eye, and on your exhale, let it expand, clearing away any lingering mental fog. Remember, you are not bound by any mental clutter. Notice the clarity and calm beginning to settle in.

Step 5: Silent Meditation

Now, let go of controlling your breath entirely. Just observe it as it flows naturally. Watch it move on its own. Keep your awareness on the space between your eyebrows, and that steady indigo light. Let thoughts come and go like passing clouds — and if your mind wanders, gently bring it back to the third eye. You don’t have to stop your thoughts to meditate. You only have to keep returning.

In this silent observation, allow yourself to let go of the belief that you must control your thoughts to meditate effectively. Instead, find peace in the flow of your breath and the gentle rhythm of your thoughts.

Step 6: Closing

Bring your hands together at your heart. Take a moment to notice how you feel. Trust that your focus and intuition get a little stronger each time you practice — you’re not just watching your mind, you’re learning to work with it.

Take one last deep breath in, and as you exhale, slowly open your eyes. Carry a little of this clarity into the rest of your day.

Closing Mantra

Let’s seal this practice with a gentle OM. Inhale deeply… OMMMMM…

OM (AUM) is traditionally considered the bija, or seed, mantra of the ajna chakra. You can read more about the OM mantra and the chakras.

If you’d prefer a guided practice check out the Ajna Kriya practice on my YouTube channel.

Frequently Asked Questions About Third Eye Meditation

What is third eye meditation? Third eye meditation is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen intuition and inner clarity. In yoga it works with the ajna chakra, the energy center at the space between the eyebrows.

What is the third eye, or ajna, chakra? The ajna chakra is the sixth chakra in the yogic tradition, located at the space between the eyebrows. It’s associated with intuition, insight, focus, and “clear seeing” — which is why practices for it center on quieting mental noise.

What color is the third eye chakra? The third eye chakra is traditionally associated with the color indigo, a deep blue-purple. That’s why many third eye meditations use an indigo-light visualization.

What is the bija mantra for the third eye chakra? The bija (seed) mantra traditionally associated with the third eye (ajna) chakra is OM, also written AUM. It’s often chanted once to close a third eye practice.

What are the benefits of third eye meditation? People practice third eye meditation to calm a busy mind, sharpen focus and presence, and strengthen their sense of intuition. The breathwork involved, like alternate nostril breathing, is also linked to a calmer nervous system.

How often should I practice third eye meditation? Even a few minutes a few times a week can help. Like anything, it builds with consistency — a short daily practice tends to do more than an occasional long one.

Is third eye meditation safe for everyone? For most people it’s gentle and low-risk. Skip or shorten the breath holds if they cause strain or anxiety, and ease off if you ever feel lightheaded. If you have a medical or mental-health condition, check with your provider first.

What is a kriya in yoga? A kriya is a set sequence of yogic actions — usually breath, movement, and focus — done in a specific order to create a particular effect. This third eye practice is a short kriya.

Want to Go Deeper?

Working with your intuition is genuinely my favorite thing to teach. I work with women one-on-one and on retreat to build practices like this one into a rhythm that actually fits their real life — so it becomes something you use, not just something you tried once.

And you can download my free Chakra Guide for more practices to weave into your days. It’s the most thorough one I know of, and it’s free — grab it here.

I’m always an email away if you have questions. I’d be honored to support you.

The post Third Eye Chakra Meditation For Clarity, Focus and Peace appeared first on Ambuja Yoga.

How are we already in the middle of November? I feel like October was just a blip. However, cliche it may be, I love that November is a month that we are all encouraged to practice a bit more gratitude. It goes a long way in improving our mental health and our relationships, so why not weave it into our daily routines?! If you’d like to read a little more on the topic, I love this short article from Harvard.

This month has really pushed me into a gratitude practice… if for nothing else, but saving my sanity. I’ve been solo parenting all month, I flew across the country and back with a toddler, and have been blessed by my fellow teachers with class coverage while I’ve been away and/or otherwise occupied. I’m so grateful for the family who have hosted us, fed us, and shuttled us around. I’m so grateful for the Frontier flight attendants and baggage workers who helped carry our bags and set up our stroller so I could keep Atlas sleeping and calm a little bit longer. I’m so grateful for my fellow yoga teachers who have covered class after class. I’m just really f’in grateful for it all. Even the challenging parts… because it reminds me of what I’m capable of and it reminds me of the goodness within each of us.

In the midst of our busy lives, it’s easy to overlook the power of gratitude. Yet, it is a force that can bring immense joy, peace, and fulfillment into our lives. Fortunately, gratitude is like a muscle. It just needs to be worked and strengthened with practice and use.

Here’s the Science:

Research has shown that practicing gratitude can lead to increased happiness, reduced stress, and improved overall health. When we cultivate gratitude, our perspective shifts, allowing us to focus on the positive aspects of life, even in challenging situations. It can enhance our relationships, boost our immune system, and improve our sleep quality. A Study by Emmons and McCullough found that those who practice gratitude consistently experienced greater life satisfaction and overall well-being. Studies using brain imaging techniques even found that practicing gratitude activates brain regions associated with the experience of pleasure and reward, reinforcing the idea that gratitude is a natural mood enhancer. 

Here are the Tools I Love:

1. Gratitude Journaling:

• Set aside a few minutes each day to write down things you are grateful for. These can be specific events, experiences, people, or even simple pleasures.
• Be detailed and specific about what you appreciate, reflecting on the nuances of each experience.
• Writing in a gratitude journal regularly helps train your mind to focus on the positive aspects of your life.

2. Gratitude Meditation:

• Practice mindfulness meditation with a focus on gratitude. Sit quietly, breathe deeply, and bring to mind the things you are thankful for.
• With each breath, concentrate on a specific element of your life you appreciate. Visualize it clearly and allow the feelings of thankfulness to wash over you.
• This practice helps you become more aware of the positive aspects of your life, promoting a sense of peace and contentment.
• This short meditation and mudra practice is a great jumping-off point.

3. Gratitude Jar (I’ve been doing a gratitude turkey with Atlas)

• Keep a jar and small pieces of paper handy.
• Whenever something good happens or you feel thankful for something, jot it down on a piece of paper and put it in the jar.
• Whenever you’re feeling down or need a boost, read through the notes. It serves as a tangible reminder of the positive aspects of your life.

4. Express Gratitude to Others:

• Take time to express your gratitude to people around you. Write a thank-you note, send an email, or simply say ‘thank you’ in person.
• Expressing gratitude not only strengthens your relationships but also makes you and the recipient feel good, creating a positive cycle of appreciation.

5. Gratitude Walk:

• I’ve been doing A LOT of walking lately with the dogs and this has helped shift my mindset away from it feeling like such a chore:
• Take a mindful walk outdoors, preferably in nature.
• As you walk, focus on the things around you that you are thankful for – the sunshine, the sound of birds, the fresh air, or the beauty of the trees.
• Engaging your senses in this way amplifies your sense of gratitude.

6. Gratitude Affirmations:

• Start or end your day with gratitude affirmations. These are positive statements expressing your thankfulness.
• Repeat these affirmations aloud or in your mind. For example, “I am grateful for the love in my life” or “I am thankful for the opportunities that come my way.”
• Affirmations reinforce positive thinking and help shift your focus toward gratitude.
• Add a mudra like Anjali Mudra (prayer hands) or Pushpaputa Mudra (gesture of offering)

7. Be Delighted and in Awe

• Allow yourself to be awed every single day. Slow down and notice the beauty around you, watch a small child play in nature, etc.
• Notice the miracles big and small
• Relish in and delight in your experiences — the food you eat, the company you keep, the air you breathe, the views you take in.

8. Gratitude in Challenging Situations:

• Train yourself to find something positive even in difficult situations. It could be a lesson learned, inner strength discovered, or the support of loved ones.
• Shifting your perspective in challenging times can foster resilience and help you navigate through difficulties with a positive mindset.
• It fills up our reserves so when we’re faced with challenging situations we are able to weather them with more ease and grace.

Yoga and Gratitude:

In our yoga practice, we can infuse gratitude into every breath and every pose. With each inhale, we can invite gratitude into our hearts, and with each exhale, we can release any negativity or tension. Let’s approach our yoga mats with an attitude of gratitude, acknowledging the incredible gift that our bodies, minds, and spirits are.

As we practice gratitude, let’s inspire one another and create a positive and supportive community.

Wishing you a heart full of gratitude and a spirit at peace.

Love and Light,
Autumn

The post Gratitude Revolution: Simple Ways to Spark Joy in Your Life appeared first on Ambuja Yoga.

Yoga Nidra vs. Meditation: What’s the Difference?

The short answer: yoga nidra is an effortless, guided practice done lying down, where you simply follow a voice into deep relaxation. Meditation is an active practice of training your attention, usually done sitting up. The simplest way to remember it: meditation takes effort; yoga nidra takes almost none.

If you’ve been around yoga for a while, you’ve probably tried both — and maybe wondered, isn’t yoga nidra just guided meditation? Sort of. They’re cousins. But they do different things, in different ways, and they’re wonderful for different reasons. Here’s the honest breakdown.

What Makes Yoga Nidra Unique?

Yoga nidra is often called “yogic sleep” or “conscious sleep” — sleep with a thread of awareness running through it. It’s a systematic practice that guides your attention from the outside world inward, moving through what yoga calls the koshas: five layers of you, from the physical body all the way in to the quietest, most peaceful part. (If you want the deep dive on those, I wrote a whole post on the koshas.)

As you settle in, your senses start to power down — a state yoga calls pratyahara, or sensory withdrawal, is the fifth limb of Patanjali’s Eight Limbed Path. In plain terms: the outside world goes quiet, and the only door left open is your hearing, so you can follow the voice guiding you.

This process of moving inward shuts down the thinking mind and into a state of pratyahara (hallelujah! — please tell me I’m not the only one whose brain likes to do, do, do). Pratyahara, known as the practice of sense withdrawal, is the fifth limb of Patanjali’s ashtanga yoga. And yoga nidra provides a systematic approach to withdraw our awareness. In yoga nidra we disengage the parts of our mind that are linked to sense perception. The only sensory input we keep “open” is the auditory channel and perhaps a little “feeling”.

To me, yoga nidra is a receptive practice, not a focused one. It genuinely doesn’t matter if your mind drifts, or if you lose track and the dreamy subconscious takes over — the practice still works. There’s nothing to force.

And in that quiet, receptive state, something useful happens: you can begin to soften the old mental grooves you run on autopilot — yoga calls these samskaras — and, by setting a clear intention (a sankalpa), start laying down healthier samskaras in their place.

Here’s the metaphor I always come back to: yoga nidra is a game of “follow the leader” for your brain. You don’t work to hold focus — you just follow the lead of the teacher. The teacher is the gondolier, yoga nidra is the boat, and you’re simply the passenger, along for the ride.

What Makes Meditation Different?

Meditation, by contrast, is an active practice. “Meditation” has become a catch-all word that spans dozens of traditions, so it’s hard to pin down a single definition — but most forms share one thing: effort. You train your mind toward one-pointed focus, whether that’s a mantra, your breath, a candle flame, or your own thoughts. And when your attention wanders off (it will), you gently notice and bring it back. That returning, again and again, is the practice.

So where yoga nidra asks you to let go and follow, meditation asks you to focus and return. One is the passenger; the other is rowing the boat.

Yoga Nidra and Meditation are Complementary Practices

Yoga nidra and meditation both have numerous benefits and the two practices complement one another well. As a matter of fact, scientists on multiple continents are studying these two ancient practices and finding that they reduce stress, improve sleep, relieve menstrual discomfort and so on.

So Which Should You Do?

Honestly? Both — but here’s how to choose in the moment:

• Reach for yoga nidra when you’re depleted, wired-but-tired, struggling to sleep, or so overwhelmed that “just focus” feels impossible. It meets you where effort isn’t available.
• Reach for meditation when you want to build focus, steady your reactions, or train a calmer relationship with your own mind over time.

They really do complement each other beautifully. Many people find that regular yoga nidra — by calming the nervous system — actually makes seated meditation easier. You don’t have to pick a side.

What Does the Science Say?

Researchers have studied both practices, and the encouraging news is that both reduce stress and support better sleep. One 2018 trial is especially relevant here because it compared them directly: 60 college professors were split into a yoga nidra group, a seated meditation group, and a control group. Over three months, both practices reduced stress — with a tendency toward yoga nidra being slightly more effective for anxiety specifically (Ferreira-Vorkapic et al., 2018).

In other words: you really can’t go wrong. (If you want the full rundown of the research on yoga nidra, I gathered it in this post on the benefits of yoga nidra.)

Try It for Yourself

The best way to understand the difference is to feel it. Yoga nidra especially — it’s hard to describe and easy to experience.

Get my free guided yoga nidra recording →
A 20-minute practice you can do tonight, lying down. Drop your email and I’ll send it right over.

I also teach live yoga nidra on Zoom check my schedule and have on-demand sessions on YouTube. I’d genuinely love to hear how it goes for you.

Frequently Asked Questions

What is the difference between yoga nidra and meditation? Yoga nidra is an effortless, guided practice done lying down, where you follow a voice into deep relaxation. Meditation is an active practice of training your attention, usually done seated. The simplest difference: meditation takes effort, while yoga nidra takes almost none.

Is yoga nidra a type of meditation? Loosely, yes — yoga nidra is often grouped with meditation because both calm the mind and aren’t physical like other yoga. But it’s distinct: it’s done lying down, it’s fully guided, and it’s receptive rather than focused.

Is yoga nidra better than meditation? Neither is better — they do different jobs. Yoga nidra is best for deep rest, sleep, and nervous-system recovery; meditation is best for building focus and steadiness. Many people do both.

Is yoga nidra easier than meditation? For most people, yes. Because yoga nidra is fully guided and doesn’t ask you to hold focus, it tends to feel easier than seated meditation — especially when you’re tired or overwhelmed.

Should I do yoga nidra or meditation for sleep? For sleep, yoga nidra is usually the better fit. It’s done lying down and guides you into a deeply relaxed, sleep-like state, which makes it ideal before bed or during a restless night.

Should I do yoga nidra or meditation for anxiety? Both help with anxiety. One 2018 study found yoga nidra had a slight edge for anxiety specifically, and because it requires no effort, it’s often more approachable when you’re feeling anxious or scattered.

The post What’s the Difference Between Yoga Nidra and Meditation? appeared first on Ambuja Yoga.

Welcome to the Practice of Mudras: Hand Positions for Meditation

Hand mudras are hand positions for meditation. However, they can be incorporated into your yoga practice off the cushion — when you’re commuting, navigating a challenging situation, or even when you’re doing your asana practice. These mudras are more than just shapes that you make with your hands. Ayurvedic practitioners have been using these mudras therapeutically for hundreds, if not thousands, of years!

Mudra is the Sanskrit word for gesture. Just like a gesture in your daily life, each mudra has a meaning or intention. Much like a mantra, they can be used to focus your mind on an intention and direct your energy internally. The energy I am referring to is called prana. It is often called our life force energy. It is the energy that flows through our nadis and chakras. 

If you’re familiar with the Eight Limbs of Yoga you can easily use these mudras during dharana (concentration) and dhyana (meditation). Check out my book The Little Book of Mudra Meditations if you want to learn how to incorporate 30 different mudras into your practice. You’ll find practice guides and guided meditations.

Let’s get started.

Gyan Mudra (Gesture of Knowledge)

The most iconic meditation hand position is gyan, also spelled jnana, gyana, gian. Gyan is nearly identical to chin mudra and these two mudras are used interchangeably and although different, there isn’t much consensus on their distinguishing features. Go figure. I’ve done my best to outline the differences between chin and jnana mudra in another blog post you can find here. 

You’ve likely seen Hindu deities, the buddha, sages, yogis, and meditators all demonstrating Gyan mudra.

How to Practice Gyan Mudra or Chin Mudra

Bring the tip of the thumb and the tip of the index fingers to touch and extend the middle, ring and pinky fingers long. Rest the wrists on the thighs/knees and turn the palms of the hands upward to create openness and receptivity or turn the palms of the hands down toward the earth for more grounding. I also like to bring one hand in front of the heart and one hand to the thigh.

In this mudra the thumb represents divine wisdom or universal wisdom and the supreme soul, while the index finger represents the individual soul. With that in mind, uniting the thumb and index finger unites the individual soul with that of the supreme soul. If the thumb is brought over the top of the index fingernail it represents the surrender of the individual soul to the supreme soul.

Dhyana Mudra (Gesture of Enlightenment)

The Buddha was often depicted practicing Dhyana Mudra while seated in meditation. In Dhyana Mudra the right hand is always placed on top of the left hand. It represents wisdom and enlightenment and the left hand represents the illusory world of maya. Use Dhyana Mudra in your meditation practice when you need a little extra help with focus and concentration. I find that this mudra helps me find calmness, clarity, and a sense of peace during times of stress.

How to Practice Dhyana Mudra

Bring your hands in front of your lower abdomen. With your palms facing upward, place your right hand on top of your left.  You can bring the tips of the thumbs to touch to form a circle or triangle, but it’s not necessary. Hold the mudra for the duration of your meditation practice.

Buddhi Mudra (Gesture of Perception/Intellect)

Buddhi Mudra is another great hand position for meditation. This mudra assists our meditation practice by improving our intuition, psychic development, mindfulness, clarity and understanding. Use Buddhi Mudra in meditation when you’re seeking wisdom, insight and guidance and when you’re feeling lost, stuck or need answers to big questions. 

Like Varuna Mudra, it works on the water element in the body and it can help manage disease related to lack of water in the body, think kidney and bladder health.

How to Practice Buddhi Mudra

Bring the tip of your pinky finger to touch the tip of your thumb. Extend your index, middle, and ring fingers long. Rest your hands on the tops of your thighs with your palms face up.

Varada Mudra (Gesture of Generosity)

Varada Mudra is a “new to me” mudra… well it’s new to my practice. Hindu deities are often depicted with this “boon granting” mudra… think Lakshmi and her golden coins. I like this hand position for meditation because it feels kind and loving and generous. It feels like the name implies. Varada translates as “boon giving”. It’s a mudra for abundance, generosity, compassion and charity. It symbolizes an offering and also a welcoming. I personally like to incorporate this mudra into a loving-kindness or heart chakra meditation.

To Practice Varada Mudra

With your right hand, bring the back of your right wrist to your thigh, open your palm and gently stretch your fingers down toward the earth so the palm of your hand faces away from you. Your left hand can take another mudra that resonates with you. Personally, I like to place my left hand over my heart and think of love flowing into my heart space through the palm of my left hand and love flowing through my right hand to those who need it. A gentle cascade of love flowing to me and through me.

Vajrapradama Mudra (Gesture of Unshakeable Trust)

And finally, my favorite mudra, my go-to, Vajrapradama Mudra. This is the mudra for unshakeable trust. It’s grounding and heart-centered. It calms the nervous system and helps us find and trust the wisdom of our heart. It’s particularly potent during times of challenge or frustration.

To Practice Vajrapradama Mudra

Bring the hands in front of your heart. Interlace your fingers and rest your open palms on your heart.

If you would like to deepen your meditation practice hop into my upcoming yoga teacher training. You’ll find a supportive community, inspirational practices, and accountability.

As always, feel free to reach out with questions about mudras, meditation or yoga teacher training. I’m here for you.

Love and Light,
Autumn

The post Top 5 Meditation Hand Positions To Improve Your Practice appeared first on Ambuja Yoga.

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.

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

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.

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