Yoga by Nature Podcast: Recent Episodes
Morven Hamilton
Can't make it to a daily yoga class? You can practice these yoga and meditation audio classes at home or on the move. Classes vary from 10 mins to 90 mins long, and you can choose a Hatha yoga class, restorative, guided relaxation, yoga nidra or mindfulness meditation. L1 classes are suitable for beginners. You'll also find yoga for cancer classes which are part of Morven's Healing the Whole Person/ yogaThrive programme for cancer survivors. These classes are mostly recorded live in group sessions and I am teaching what I see in the room, so you have the benefit of being part of the group process and can refine your yoga with the group. Yoga can help with stress, insomnia, depression, back pain, cancer recovery, weight loss and much more.
Prepare for sleep with this sweet and simple practice that brings you into your body, resets your nervous system and sets you up for going to sleep and staying asleep.
I have been using this Yoga Nidra myself in the last couple of weeks and it has become my go-to for the perimenopausal wakefulness I've been having.
In this recording, I guide you through some relaxing breathing, then on a journey around the body which will take you away from your thoughts and into a quieter space, ready for deep rest.
Hello and happy solstice.
This is a deeply restful restorative yoga practice for you.
The breath, our travelling companion for life, can take us into deep states of relaxation and peace. I hope you enjoy this practice š
Blessings of the longest night to you. Here's a poem to guide you into the coming journey towards the light.
Blessing for the Longest Night by Jan Richardson DECEMBER 21, 2022 / JANFALLS All throughout these months as the shadows have lengthened, this blessing has been gathering itself, making ready, preparing for this night.
It has practiced walking in the dark, traveling with its eyes closed, feeling its way by memory by touch by the pull of the moon even as it wanes.
So believe me when I tell you this blessing will reach you even if you have not light enough to read it; it will find you even though you cannot see it coming.
You will know the moment of its arriving by your release of the breath you have held so long; a loosening of the clenching in your hands, of the clutch around your heart; a thinning of the darkness that had drawn itself around you.
This blessing does not mean to take the night away but it knows its hidden roads, knows the resting spots along the path, knows what it means to travel in the company of a friend.
So when this blessing comes, take its hand. Get up. Set out on the road you cannot see.
This is the night when you can trust that any direction you go, you will be walking toward the dawn.
This is a yoga nidra that I wrote for the Embodiment Restorative Yoga series. Every Autumn I run a series of workshops which progressively take you on an inner journey and a celebration of rich inner life. This Nidra uses a visualisation of stars to illuminate the inner body. Apparently this year, Wintering is in, so this is an absolute essential for any budding Winterers out there, or anyone who, like me, relishes any opportunity to introvert š
Join me for the final workshop in the Embodiment series 22nd December 7 - 9pm online - a special Solstice practice.
www.yogabynature.org
info@yogabynature.org
Here's part two. A live class I recorded at my Gentle Yoga class on a Thursday morning. You can come live to this one on Zoom if you like! I wanted to share it because it's focused on joint freedom and the class participants loved it so much I thought you might too.
The cold can creep into our joints and make movement feel uncomfortable. This can happen at any age but those of us in our forties and beyond, especially us menopausal women can really feel it. This class shows you thay you don't have to feel uncomfortable - there is pleasure and ease to be found in the body, whatever your condition.
Have your usual yoga props around you and be near a chair or wall if that helps you balance. If you have a resistance band and a massage ball or a dowel, have that around too.
Lots of love, Morven x
www.yogabynature.org
Get in touch! info@yogabynature.org
Hello,
This is a yoga practice especially for anyone who is feeling the cold š„¶ and who wants to prepare the body for coping with the icy weather.
We start with warming breath work, then we free the joints, move gently through standing poses, build our bone and muscle mass and do some pelvic floor awareness and strengthening. This class also includes some fall-prevention, teaching the muscle memory to react quickly in fall positions like slipping back or forward.
Find me at www.yogabynature.org. I love to hear your questions and comments - info@yogabynature.org
I hope you enjoy the class!
A guided relaxation which will soothe your nervous system and help you to rest. We do a visualisation which will help you to find the sense of belonging which is innate within you and which helps you to feel grounded and calm.
Visit me online: www.yogabynature.org
Share your thoughts: info@yogabynature.org
Namaste, Morven š
This meditation practice is a recording of the live group session that takes place on Tuesday mornings. It's free to join, so if you are looking for a community of like-minded people to meditate with then please join us!
You can book via the Yoga by Nature website here: https://www.yogabynature.org/classes-all
The sessions are guided by Morven and include some movement to get into the body, followed by 10 -1 5 mins of stillness. Morven guides you into your meditation then gives you a period of silence to be with yourself.
Questions and comments to info@yogabynature.org
I love this yoga nidra from our restorative yoga teacher Lucy Saunders. Sadly, Lucy has to take a break for a while from YBN while she restores her own health. This podcast is a yoga nidra she guided us through originally in October when there was a lot of movement in the air. I thought it would be a beautiful practice to lead us into Spring also, as exuberance begins to bubble under the surface.
Join us for online classes, in-depth yoga courses, teacher training or a retreat. Find out more at yogabynature.org
Questions and comments info@yogabynature.org
Namaste šš
This is a no frills episode - just the nidra and no chat. I wanted to get this out to you so you can have it over Christmas week and beyond, any time you need to rest. This nidra leads you into a felt sense of the richness of the darkening time of the year as the world turns in to grow the seeds of next year.
I hope you enjoy it! Any questions and comments to info@yogabynature.org. And find me on socials! @yogabynatureuk
www.yogabynature.org
How to have a great Christmas against the backdrop of peri-menopause, with myself and nutritionist Amy Payne. In case you missed it on Insta, Amy and I share nutrition, yoga, mindfulness and lifestyle tips so you can join in with all the fun of Christmas without exacerbating your peri-menopause symptoms. Ā Erratic blood sugar levels, heightened stress hormones and little opportunity to move our bodies are a recipe for poor sleep, anxiety, hot flushes, sweats and poor digestion. We hope you benefit from these really easy, small adjustments to help you manage your symptoms without missing out on all the treats. Ā Join us in-person in Weston for our Peri|Menopause Wellness Day 15th January.Ā Ā Find me on socials @yogabynatureuk or get in touch info@yogabynature.org ā¤ļø
Happy Winter everyone! This is a recording of a live class I taught last week. It's called Sparkle and Shine because it's dark outside and we need to search for the sparkles within.
If you have equipment, have 2 blocks, a belt and a blanket handy but don't worry if you don't have them.
Look out for a special solstice inner sparkle Nidra coming up next week.
Check us out at www.yogabynature.org , & find @yogabynatureuk on socials for competitions, interviews and all sorts.
Questions and comments to info@yogabynature.org
Thank you!!! š
Did you know that joy is good for you? experiencing joy raises your overall wellbeing, boosting mental health but also positively affecting your immune system and reducing pain.
Yoga nidra is a deep relaxation where I guide you through a journey into yourself, uncovering your potential for deep rest and regeneration and your innate sense of joy.
Please keep in touch! Check out on-demand and live classes, retreats and teacher training at www.yogabynature.org
You can find us on social @yogabynatureuk and email info@yogabynature.org
Namaste š
Did you know that joy is good for you? experiencing joy raises your overall wellbeing, boosting mental health but also positively affecting your immune system and reducing pain.
Yoga nidra is a deep relaxation where I guide you through a journey into yourself, uncovering your potential for deep rest and regeneration and your innate sense of joy.
Please keep in touch! Check out on-demand and live classes, retreats and teacher training at www.yogabynature.org
You can find us on social @yogabynatureuk and email info@yogabynature.org
Namaste š
Life is full of challenges. This practice with our Yoga for Calm teacher, Mary, is offered to you as a gift to help you to relax. Just taking 5 minutes our of your day can have a profound effect on your wellbeing.
So many of us suffer from chronic anxiety and stress. Yoga offers us a way to find balance again.
Find out about our classes, courses and teacher trainings on the Yoga by Nature website here.
Please let us know your thoughts! info@yogabynature.org
Life is full of challenges. This practice with our Yoga for Calm teacher, Mary, is offered to you as a gift to help you to relax. Just taking 5 minutes our of your day can have a profound effect on your wellbeing.
So many of us suffer from chronic anxiety and stress. Yoga offers us a way to find balance again.
Find out about our classes, courses and teacher trainings on the Yoga by Nature website here.
Please let us know your thoughts! info@yogabynature.org
This one is for you if you would like a 45 minute refreshing flowy yoga practice to clear your mind and get back in your body.
The focus is on developing forward bends, heading towards hanumanasana (splits) as the peak pose. No expectations to achieve - just play and see.
Let me know what you think of the class: info@yogabynature.org
Enquire about one to one yoga tuition in-person or on Zoom or personal retreats.
Check out www.yogabynature.org for yoga teacher training, retreats, classes and my blog! Love you ā¤ļø
This recording is a yoga nidra led by our new teacher, Lucy Saunders. Lucy will be leading nidra fortnightly at the Friday evening 5.45 class on Zoom from mid-June. Don't miss her, she's a very special nidra artist!
Also, I would like to introduce Hannah from Tovi Gifts. No, she's not paying me, I just really like her project! She's a British single mum collaborating with small enterprises in Sri Lanka to help Sri Lankan women in business and do her bit to help the environment. Think cool yoga mat bags, notebooks and coconut shell bowls. Check her out...
Book an in-person or online one to one, yoga class or enquire about teacher training - yogabynature.org
Yours truly,
Morven š
This recording is a yoga nidra led by our new teacher, Lucy Saunders. Lucy will be leading nidra fortnightly at the Friday evening 5.45 class on Zoom from mid-June. Don't miss her, she's a very special nidra artist!
Also, I would like to introduce Hannah from Tovi Gifts. No, she's not paying me, I just really like her project! She's a British single mum collaborating with small enterprises in Sri Lanka to help Sri Lankan women in business and do her bit to help the environment. Think cool yoga mat bags, notebooks and coconut shell bowls. Check her out...
Book an in-person or online one to one, yoga class or enquire about teacher training - yogabynature.org
Your truly,
Morven š
For when you only have a short time to practice. Drop into yoga nidra for ten minutes. A great practice for in between appointments when you're feeling frazzled and need to ground down and refresh.
Make sure you're somewhere comfortable, preferably lying down where you won't be disturbed.
Enjoy!
I offer one to one sessions in-person and online. Contact me on info@yogabynature.org
For teacher training and all other yoga stuff, it's www.yogabynature.org
I offer you a gentle yoga practice on the theme of stillness. Is it possible to find stillness in a world that constantly moves and changes. The body, mind, breath and environment are always in flux so how can we develop a continuity of attention that creates a haven of stillness in our experience.
Props needed: bolster, blocks, belt or improvise!
I love hearing your feedback. Get in touch for a chat or a one to one session info@yogabynature.org
Classes, retreats and training: yogabynature.org
I offer you a gentle yoga practice on the theme of stillness. Is it possible to find stillness in a world that constantly moves and changes. The body, mind, breath and environment are always in flux so how can we develop a continuity of attention that creates a haven of stillness in our experience.
Props needed: bolster, blocks, belt or improvise!
I love hearing your feedback. Get in touch for a chat or a one to one session info@yogabynature.org
Classes, retreats and training: yogabynature.org
This practice weaves restorative yoga postures with guided yoga nidra practice. The sequence is structured to heighten awareness in the area of the body where the rotation of consciousness is based, giving you enhanced awareness of enlivening cellular consciousness as you progress through the practice.
We will practice on the theme of Life as a Moment to Moment Experience.
You will need:
Blankets, Blocks, Bolster, Belt or anything you can sub with.
Questions/ comments are welcome to info@yogabynature.org
Check me out: yogabynature.org
Ukraine fundraiser yoga nidra. When we came together live to do this, we raised over Ā£150 at the last count towards aid for Ukraine. If you would like to listen, I'd be so grateful if you could please donate between Ā£5 and Ā£10 to DEC.
This practice is on the theme of cultivating compassion, inspiring change and coping with things much bigger than ourselves.
I welcome any feedback and questions to info@yogabynature.org.
Find out about classes, retreats and yoga teacher training at www.yogabynature.org
Thank you and enjoy!! Love, Morven
This is a practice for peace and self-support. This week I found myself feeling shaken and tearful much of the time after the news of the Russian invasion of Ukraine. It occurred to me that many others may be feeling the same and so I created this practice to share. I hope it helps you build resilience and reconnect to the good in life. When we are calm and strong, we can help other people. Doing yoga isn't going to stop the war, but it will help us all to cope and be ready to help.
Props needed:
Bolster/ pillows
Blocks/ books or cushions
Blanket(s)
Hello all, this is a yoga nidra I created in response to the news that a dear student of mine had suffered the loss of a friend. It's Stress Awareness Week this week, and many of us are coping with grief and loss - whether that's the loss of a loved one, the loss of environmental stability, the loss of life as we knew it to be before the pandemic and all the other challenges, great and small, that life brings.
This yoga nidra is a compassion practice, focused on healing (making whole) and offering the self nurture, time and comfort. Grief can be a hard state to navigate, and one which noone would choose, however there is a tenderness around grief as it is an expression of deep caring. In this practice we transform that potential to care into a compassionate, healing energy directed towards the self.
This is a practice which may help to come to terms with feelings of grief, loss or overwhelm. If it feels overwhelming in itself, it's not the right practice for you. It is not meant to take the place of medication or counselling. It is intended as a companion to any medication you may be taking.
You can find me at www.yogabynature.org
If you have any feedback you would like to share, drop me a line at info@yogabynature.org
With love,
Morven
Hello all,
This is a yoga nidra to do whenever you need help to see things more clearly. Do you ever find yourself reacting from fear or hurt and making poor judgments because you are stuck in a pattern?
Yoga calls this avidya - the inability to see things as they really are. This is known as ignorance, and it's something we are all vulnerable to. Practising yoga nidra can help you to filter out unhelpful patterns of thought and action, and help life the veil of illusion (maya) that clouds our understanding of the world.
Relax, and enjoy!
You can find me here: www.yogabynature.org.
Join me for a class, online or in person and check out upcoming retreats, teacher training and workshops.
Thanks for being part of the community,
Morven
Hello, I wanted to share this with you as it's a bit different. I was inspired after doing meditation on the breath, to interweave perception experiences with the breath into yoga nidra. And this is what happened. We start with a body scan on the breath and then graduate to a yoga nidra which begins with rotation of consciousness and progresses to subtle awareness of the breath and embodied visualisation. It's deeply relaxing and supports an exploration of the inner body and subtle energies.
I hope you find it relaxing too! Any comments or questions please get in touch:
info@yogabynature.org
@yogabynatureuk
yogabynature.org
With gratitude,
Morven
Yoga nidra for energy balance with my new mic - so much better quality now! 30 mins of deep relaxation yoga bliss. Be somewhere you won't be disturbed and have yourself some shuteye.
Follow me: www.yogabynature.org | @yogabynatureuk
Hello! This is a recording of a live session that I taught in my Gentle Yoga class on Zoom the other day. It's a fifteen minute savasana for full immersion in the blissful yoga vibes. Perfect for a mid-afternoon refresher (nap!) or just before bed. Edits have been done since the first version was published - no doorbell in this one!
Find me: www.yogabynature.org
Instagram: @yogabynatureuk
Facebook: Yoga by Nature Community
Hi everyone,
I hope you are all staying well! I offer you here a 30 minute yoga class for those times when you need to move and you need to calm down too! It's not always the right moment for lying still and resting, so if you have energy to burn and still crave that centred peace that yoga brings - this one's for you.
We move through a dynamic sequence using the breathing ratio 1:2, which means your exhale is twice as long as your inhale. It's the magic ratio for triggering the physiological responses that bring about a state of calm and initiate a greater sense of wellbeing š
I hope you enjoy it! Questions and comments to info@yogabynature.org.
Find me š: www.yogabynature.org | @yogabynatureuk | Yoga by Nature Community
Hello! Thanks for being here. This is a one-hour class, recorded live at one of my Saturday morning Zoom classes. It's fairly dynamic, so if you are looking to move and sweep out the cobwebs this one's for you. We do some cross-referencing through the body, exploring some poses with alternative support pathways so you can learn where your strength lies and how to use it.
Get in touch with me info@yogabynature.org
www.yogabynature.org
This is a 20 min yoga nidra, manifesting your future fulfilled.
Things will always be changing around us and we will always have the truth of the body and the breath to turn to, providing us with an internal compass to help us navigate this crazy world. Thank you for all your support YBN Community, I love you!
Namaste,
Morven
Get in touch info@yogabynature.org/ www.yogabynature.org
Hi everyone,
What a strange year it has been! The solstice offers us the opportunity to absorb what has gone before and reflect on what to take into the next cycle. This offering is intended as a space for you to do that. The quiet, dark solstice days require deep rest and inner-nurturing. We start off this one with a slow, mindful flow then move into hibernation mode in restorative long-holds to release the spine and open the hips, finishing with Yoga Nidra and a visualisation to sow the seeds of your intentions for 2021.
I wish you happiness and health in the coming year. Thank you for being part of this community.
With love and metta,
Morven
info@yogabynature.org
www.yogabynature.org
Hello, I hope this finds you well. This is a level 1 yoga practice for these times. I wanted to create a yoga class which breathes life and vitality into all the fibres of your being. Through conscious breath and deliberate movement, you co-create a seamless dance through space - not just in your yoga class but everywhere you go. Designed to counter any stressful effects of life as we currently know it and to hep you through these uniquely complex times.
Join me for a class soon - I'm now online with the whole timetable running on Zoom and weekly pre-recorded 30 min classes available too. It would be really lovely to meet you.
Please send your questions, comments and requests to info@yogabynature.org
Check me out at www.yogabynature.org
Hello,
Recorded during a Zoom class, this meditation uses the tantric yantras and the bija mantras for the chakras as a point of focus in meditation. The yantras are sacred diagrams used for meditation and we visualise them as we move through the seven chakras (energy centres). Bija mantras are the seed sounds of the chakras; chanting them aloud or silently is said to cause a balancing resonance in the location of the chakra.
If you enjoy this meditation, please write me a review on iTunes.
Questions and comments are always welcome, you can get in touch on info@yogabynature.org. Find me at www.yogabynature.org
This is a half-hour session designed to fit into your day as a pre-work or lunchtime practice. We do lots of breath work to open up the lungs and a kriya to clear out excess mucous. The postures will open up the chest, help you find space for the breath in the side of the body and restore you to a state of health and vitality.
Feedback is always welcome! Please write me a review on iTunes if you like this podcast.
info@yogabynature.org. Find me at www.yogabyature.org
With gratitude,
Morven x
This workshop was part #3 of a series that I taught on Zoom recently. The workshop series focused on deep exploration of the internal landscape - progressively letting go, mapping the internal physical space and, in this session, exploring ourselves as beings intrinsically in relationship to gravity. Breath influences the way we experience gravity and continually shifts the internal and external space. It is the medium by which we can uncover more about ourselves in relationship to the immediate environment. In this experiential practice, you are led through a series of restorative practices and inquiries to uncover your own intrinsic knowledge of functional movement and inspirational breath.
Surrendering to gravity requires you to trust and surrender, so be prepared to let go of whatever is holding you back.
I'm offering this to you as a gift because I believe that this work is essential to deepening and progressing your yoga journey.
I'd love to know your thoughts - get in touch on info@yogabynature.org
Find out what else I'm up to at www.yogabynature.org
Namaste,
Morven
Spinal health is key in yoga practice. All movement originates in the spine and eventually feeds back to the spine. The spine influences our posture and the health of our internal systems. It is the channel through which the nerves pass in order to broadcast information throughout the body, like a radio mast. According to the ancient texts, the spine houses the central energy channel(shushumna nadi) through which Kundalini (awakening energy) flows to connect us with our higher consciousness.
So here's a little something to help you keep it in shape. We all benefit from postures that release tension and strengthen the back. This class will do both and will help you build awareness of your own postural tendencies and your musculo-skeletal structure.
Props not essential but can sometimes help!
Get in touch! info@yogabynature.org
Check out what else I'm doing: www.yogabynature.org
Namaste! Morven
Hello,
This is a yoga nidra practice designed to bring you into a profound, nurturing awareness of your being, down to a cellular level. Make time for deep rest and restoration, it's the most healing gift you can give yourself. Make sure you're somewhere where you won't be disturbed. The instructions are for those lying down but you could also be seated - just adapt the instructions accordingly.
Please get in touch if you have any questions at all or if you would like to share your comments: info@yogabynature.org
Find out more about what I'm offering online: www.yogabynature.org
Namaste,
Morven x
Hello and thank you for listening,
This podcast was originally recorded as a public Zoom class in video format so there are one or two references to what you can't see! It won't affect your understanding of the instructions though.
We start off in legs up the wall pose to reset the nervous system and then move into some luscious, flowing yoga sequences designed to soothe and move the body without building heat. There are lots of pauses for breath and we close with a deeply restful 15 min yoga nidra practice. Yoag nidra is the relaxing, systemised form of yogic sleep.
Please direct any questions or comments to me at info@yogabynature.org
I really really love to hear from you!
You can find out more about online classes, workshops and retreats here www.yogabynature.org
Start yoga for only Ā£10 for a month of unlimited yoga.
Lots of love,
Morven xx
Hello! This is another short video which I made in response to the current coronavirus situation and all the unrest that has been brought into our lives on the macro and the micro scales. It only takes 15 mins to do and it's the perfect preparation for restful sleep, with an adrenal balancing twist and a mild inversion with the legs up the wall to activate the parasympathetic nervous system and bring you into a place of calm and rest.
Do join me live on Zoom if you have the chance! I'm streaming all my classes through Zoom so you can join from anywhere in the world now. Friday 5.45pm GMT is the Restorative Yoga session and if you can't attend in person you will receive a recording of the session (video and audio) to do in your own time. It would be amazing to see some of you yogis out there and finally meet some of you who have been doing the podcasts.
Book in for your Zoom class here.
Any questions or feedback info@yogabynature.org
This one goes out from me to you with lots of love,
Namaste,
Morven
Hi there!
Here is my first video podcast. I thought it was about time I showed my face. So many of us are stuck inside and we can't see all the people in our community who normally fulfill the need for social contact - well, we have this podcast community and here I am! I hope it makes at least a wee bit of difference to be able to practice "in person" as opposed to just audio.
In this short 13 min yoga fix, we flow through several poses that help to balance your adrenal glands and regulate the amount of cortisol and adrenaline in your system. There's a lot of adrenaline around at the moment in the midst of the Coronavirus pandemic so this is a little something to bring you back into your centre.
Come and join me for a live-streamed class on Zoom! Every cloud has a silver lining and mine is that I have the opportunity to connect with the wider online community now that all my classes have moved online.
- You can book yourself in here: https://www.yogabynature.org/online-booking
- Get a link to the class
- Come and join our awesome yoga group
- Get a link to the video recording of the class which you can do in your own time
I really really hope to finally meet some of you in Zoom soon. If you want to keep it to podcast interaction only, my deepest gratitude goes out to you for helping this podcast to thrive.
Lots of love to you, wherever you are. I hope you are well and safe,
Namaste,
Morven
Hello!
This meditation is just 5 minutes and it's a little piece of sanity amongst all the Coronavirus madness and stress. The 5 minute Breathing Space is a mindfulness meditation which you can do any time you need to centre yourself - do it on the bus, in the garden, at work. It will help you to distance yourself from any persistent or out of control thoughts or feelings.
Join me for a live streamed video class! As all of my yoga classes have now moved online, you can now practice with me in your living room at home. You can do the class in real time or, if you are booked in you can receive a recording of the class which you can do any time within 3 days when the class link expires. I feel so lucky I finally have the chance to meet you in person and connect with the podcast community on a two-way basis!
Check out https://www.yogabynature.org/online-booking to see how you can book into a live online class.
Please let me know if you have an questions or feedback: info@yogabynature.org
Stay well, stay sane,
Lots of love
Morven
Hello!
Thank you for listening. This one's a bit spicy - if you like to move and flow first thing in the morning, you'll like it. It's great to do if you only have 20 minutes for your yoga fix and enough to feel as though you've worked out, stretched and energised yourself. You will feel pretty badass after doing this, I have to say.
Wherever you are, I hope you are having an amazing day.
If you have any questions, requests or feedback please contact me on info@yogabynature.org
www.yogabynature.org
Namaste, Morven
Hello and thank you for listening.
This latest offering is a 20 minute morning practice suitable for you if you would like a basic all round yoga sequence which cares for your lower back. It's moderately paced with poses on the belly, seated and standing.
Feel smug as you breeze into the office in the morning after doing this - 20 minutes is all you need to feel great for the rest of the day. You never regret doing morning yoga.
I am committed to bringing yoga to anyone who needs it or wants it. Wherever you are, I wish you a fantastic day.
If you have any questions or feedback, please contact me on
info@yogabynature.org
www.yogabynature.org
Namaste,
Morven
Hi thanks for listening!
This is a no-frills classical sun salutation intended as a support for your home practice. Lots of people ask me if there is a guide to sun salutation that they can use when they are starting their home practice. Now I can answer "yes!". Here it is.Ā
There are many different variations of this sequence - this is the original and basic form which is good to learn as it forms the basis of all the other sun salutation variations.Ā
It's a great warm-up for all the major joints, gets the energy moving through your spine and is also good for the endocrine system, restoring hormonal balance.Ā
We go quite slowly for this one as it's intended as the first one of the day. Feel free to pick up the pace and introduce the breathing pattern as you get the hang of it.Ā
Any questions or feedback to info@yogabynature.org
www.yogabynature.org
Namaste,
MorvenĀ
Hello and thanks for listening,
This is a 45 minute intermediate/ advanced practice which will lead you through the 5 koshas. A complete yoga nidra will lead you through these five layers, but this practice does so explicitly, guiding you into an experience of each layer, or sheath, and naming it so that you can create an internal map and identify landmarks within the interior landscape.
This is not a beginner's practice.
Yogic sleep (Yoga Nidra) is an internal yoga practice, similar to relaxation and meditation. It's designed to bring you into a direct experience of your deeper consciousness and to enable you to repattern your subconscious mind, forming a healthier, happier you.
I'm always interested to hear what you have to say, so please get in touch with any feedback or comments info@yogabynature.org.
www.yogabynature.org
Hi, thank you for listening.
This is a meditation intended for serious students of Yoga who would like to deepen their awareness practice and create sensitivity to the subtle energy currents within the body. The five pranas - Prana, Apana, Udana, Samana and Vyana are currents that harmonise the flow of prana around the body.
If you are a beginner, practice first with awareness of the breath meditation and body scan on the breath.
Please let me know if you have any questions at all.
info@yogabynature.org/
www.yogabynature.org
Namaste,
Morven
A meditation exploring the breath and its dynamic healing nature. A grounding practice designed to bring you out of your head and into your body - tuning into the breath and the physical sensations can help to reduce anxiety and overthinking, bringing you into a state of calm and increasing feelings of wellbeing.
This practice is usually done lying down but you can do it seated or even standing if you prefer.
If you have an questions or comments, please contact Morven on info@yogabynature.org
www.yogabynature.org
This yoga nidra practice takes you through the energy centres in the body, situated along the spine and into the head.
Build awareness of the aspects of subtle energy within the body and how the emotions and attitudes held in the mind are expressed through these powerful channels.
A deeply relaxing practice that enhances mind-body awareness.
If you have any questions or comments, please drop me a line:
info@yogabynature.org
www.yogabynature.org
A journey into Yoga Nidra and a discovery of the elemental properties of the physical body.
Experience the elements within yourself and understand your connection to Nature and the ancient ancestors - Earth, Water, Fire, Air, Ether.
You can do this practice at home or on the move. If you can, find a comfortable place to lie down where you won't be disturbed. Alternatively, you can do this on the bus - I've tried it and it works!
Any questions or comments to info@yogabynature.org.
Namaste,
Morven
www.yogabynature.org
This meditation teaches you to be present with an emotional charge and, rather than getting caught up in a story about the thought, locating its physical location in the body.
This helps you to move through the emotional disturbance without creating a repetitive and unhelpful narrative related to the thought.
Namaste,
Morven
info@yogabynature.org
www.yogabynature.org
Cultivate social connection, empathy and compassion with this short meditation which guides you through kindness to self, a friend and all beings of the world.
Metta bhavana is a Buddhist practice integral to the Buddhist path to liberation from suffering. It helps to dissolve resistance, feelings of isolation and separation and develop empathy.
Plesae contact Morven with any questions or feedback:
info@yogabynature.org
www.yogabynature.org
Yoga for Cancer: www.healingthewholeperson.co.uk
Noone brings about positive change or improvement with criticism! this includes the way you talk to yourself.
Question: Would you want to spend time with someone who spoke to you the way you speak to yourself?
If the answer is no, then some self-kindness is in order. In Buddhism, the word compassion includes compassion to self, as it is recognised that true compassion can only exist if it includes self as well as others.
Be your own cheerleader.
Enjoy,
Namaste
Morven x
Hello,
This is a short meditation deisgned to help you to seek out the subtle experiences of pleasure and savour the moment.
Suitable for anyone interested in mindfulness and meditation.
info@yogabynature.org
www.yogabynature.org
This is a ten minute mindfulness meditation working with the sounds. Focusing on the sounds can help to train the mind to receive information without judging or reacting in a kneejerk way.
www.yogabynature.org
info@yogabynature.org
Welcome
This is a body scan meditation which you can do lying down, sitting or standing. I recommend lying down to do it if possible. The instructions will assume you are lying down but just adapt according to what you're doing.
This is a meditation on the body but it can be done when you need a relaxation, as it is a relaxing practice which will take you out of your head and into your body.
www.healingthewholeperson.co.uk
www.yogabynature.org
Please get in touch with feedback or general comments. My name is Morven Hamilton and you can reach me on info@yogabynature.org
Namaste,
Morven
Welcome.
This class is one that I recorded over the weekend for the teacher trainees on the Yogafurie teacher training programme in Bristol.
It's all about recognising tendencies to slip into mechanical, familiar patterns and includes ways of repatterning and renewing experience to keep it fresh. Instead of savasana we end with a mindfulness meditation on the sounds.
This class is intended as a support to the trainees on the Yogafurie course but it can also be enjoyed by anyone who wants to try a yoga and mindfulness class.
No props needed unless you use a blanket to pad your knee or a block to sit on.
Any comments to info@yogabynature.org.
www.yogabynature.org
Enquiries about the teacher training to:
info@yogafurie.com
http://www.yogafurie.com/hot-yoga-teacher-training/
Namaste!
Morven
A gentle, steadily-moving yoga class which focuses on standing poses and core awareness, building up to some very gentle core strengthening work.
Healing the Whole Person is a heart-led, mindful approach to yoga for people affected by cancer.
If you have cancer, consult your doctor before beginning a yoga practice.
info@yogabyature.org
www.healingthewholeperson.co.uk
A breathwork (pranayama) practice for relaxation and healing. Balance your breath, body and mind with a guided, meditative breathing practice. Suitable for anyone who is looking for a calmer state of mind and better body-mind awareness.
Suitable for people affected by cancer.
Healing the Whole Person is a heart-led, mindful approach to yoga for people affected by cancer.
www.healingthewholeperson.co.uk
A gentle yoga practice designed to help the digestive system to function well. If you are having treatment for cancer it may help digestive issues you are experiencing as a result of your treatment.
We also work on shoulder releasing movement.
This free audio class is suitable for beginners and people affected by cancer. Healing the Whole Person is a heart-led, mindful approach to yoga for people affected by cancer.
If you have cancer, please consult a doctor before beginning yoga.
Namaste,
Morven Hamilton
www.healingthewholeperson.co.uk
info@yogabynature.org
Yoga for healthy sleep is a short restorative yoga class which includes some of the most restful, caling yoga practices and poses.
Gentle, supported yoga poses and breathwork.
Suitable for beginners and people affected by cancer.
Healing the Whole Person is a heart-led, mindful approach to yoga for cancer survivors.
If you have cancer, please consult your doctor before beginning a yoga practice.
Namaste,
Morven Hamilton
www.healingthewholeperson.co.uk
info@yogabynature.org
This mindfulness meditation on the body is a gentle way to cultivate greater body awareness, broaden your perspective and find calm. Suitable for people affected by cancer.
Healing the Whole Person is a heart-led, mindful approach to yoga and midnfulness for cancer survivors adn their loved ones.
Suitable for beginners.
Namaste,
Morven Hamilton
www.healingthewholeperson.co.uk
info@yogabynature.org
This practice is aimed at women who are looking for a gentle, therapeutic approach to yoga. A compassionate awareness yoga class focusing on joint-freeing, pelvic floor health, hip and shoulder releases. Suitable for people affected by cancer.
If you have cancer, please consult a doctor before beginning a yoga practice. Don't do anything that causes pain or aggravates existing pain.
Namaste,
Morven Hamilton
www.healingthewholeperson.co.uk
info@yogabynature.org
Hello!
I had to share this practice as I loved doing it myself. It's a 50 min Hatha Flow yoga class. Suitable for high beginners and intermediate students.
It's all about finding buoyancy through the spine, suspension from the core and ease in the shoulders and hips. The intention is to help you move with strength, grace and ease both on and off the mat.
Props - just a brick/ block (optional) and a mat.
Enjoy!
With gratitude,
Morven
info@yogabynature.org - your feedback is always welcome.
www.yogabynature.org - find out about yoga teacher training for cancer, retreats and holidays with me, weekly classes and regular workshops.
Hi all,
This one's quite short and sweet. Yoga Nidra can be practised at ome or on the move but best done lying down somewhere cosy and quiet where you won't be disturbed.
It was recorded at Wild Wolf's Yoga in Brisol at my Saturday morning class which sadly is no longer but I'll be back at WW soon to run a Digital Detox special practiceon 24th Sept.
I hope you enjoy it,
Morven x
This is my final class at Bristol City Yoga. After 8 years of teaching Friday evenings I am moving on, to concentrate my energies in Weston Super Mare where I now live.
This class is focused on finding space and ease in backbends and twists, opening the shoulders and experiencing the might of the lungs in mindful movement.
You will need a yoga belt/ dressing gown belt/ cord/ scarf or similar.
We practice dhanurasana, locust, cobra, ardha matsyendrasana, shoulder stand (sarvangasana), a warrior sequence, prasarita padottanasana with a difference and all the usual suspects plus some fun made-up things.
This class is not for total beginners!
Contact me Morven Hamilton: info@yogabynature or check out the website: www.yogabynature.org
Here's a 15 mins practice for you. I recorded this at Bristol City Yoga at Friday evening's restorative class with Bristol's seagull population in chorus. A lot of the participants fell asleep during this, so it's a chance for them to experience the full practice and also a good indication that it's pretty restful!
Lie down somewhere you won't be disturbed and just follow the voice. Have a pillow under your head and also put a rolled blanket or a bolster under your knees to lengthen your lower back.
You can always put this on your ipod/ dowload the app and listen to it during your commute too.
Due to popular demand I have not included any preamble on this recording.
I hope you enjoy this. If you would like to give any feedback or make any requests, please contact me at info@yogabynature.org.
To find out more about classes, workshops and retreats visit me here: www.yogabynature.org
Hello! it's been ages since I last published a podcast. After several attempts to record a podcast with acceptable sound quality, it's finally here.
This class is suitable for beginners. Ideal to do before or after work to undo all the tension caused by commuting and sitting at a desk for long periods. We also focus on strengthening the upper back, and releasing the lower back.
Here are some of the poses:
Dynamic bridge (setu bandha)
Dynamic supine twist (mehru udra kunchanasana)
Cat/ cow (marjaryasana)
Superman (in Sanskrit?)
Dancing cat (again?)
Down dog(adho mukha etc)
Triangle
Side angle with deep shoulder work
Locust with turbo upper back strength work
Graceful pose.
I hope you enjoy it!! Any questions please ask: info@yogabynature.org. My name is Morven. Visit the website here for details of classes, workshops and upcoming retreats (ie a really amazing NYE 2017 retreat).
Here's the latest video - it's great for anyone wanting to gently build strength, suppleness and awareness in the pelvic floor.
You'll need a couple of bolsters/ cushions/ blocks for the final pose.
https://youtu.be/_KkkWcGyd44
Thanks and love,
Morven
www.yogabynature.org
Hello Dears
If you're wondering where I've been for the last year , the answer is that I've been having my beautiful baby daughter, but also that I've been making yoga videos instead of podcasts. Here is the link to a 15 mins yoga flow for Shoulder Release. Great for anyone who drives, carries kids, sits at a desk eg lives in the modem world. If you like it please leave me a review!
https://youtu.be/nJJCPQXCUeg
Thanks and love,
Morven
www.yogabynature.org
Hi All,
This is the last class for a while. The sound quality isn't wonderful but it's doable - I played the episode on my computer and it was ok but you may want to play it through some better speakers.
This one weaves kindness into practice and explores the three states of human experience - achieving, threat and soothing. Kindness is in the last one - "soothing" -Ā which is the state we try to cultivate in yoga. It's a PRACTICE so don't be put off if you don't get it straight away. The Dalai Lama has to practice kindness every morning so we shouldn't feel bad about not being able to produce it on demand!
Enjoy the class,
Morven
communityyogabristol@gmail.com
Hello!
Welocme to Yoga for the Voice part 2. This is a live recording of part of a yoga and voice workshop that I taught at Bristol Folk House during early August and it will run again in the Autumn.
This practice runs to about 1hr 20 mins and it's a Hatha yoga practice which stands alone as a beginners all round yoga practice but it's especially helpful for those who are looking to develop their potential in using their voice.
The practice is fairly straightforward. If you are not confident with shoulderstand however, please don't do it! do legs up the wall pose instead.
Please let me know if you have any questions - you can contact me at communityyogabristol@gmail.com and if you need any pics posted please let me know and I will post them to the Facebook group.
We have some places on September's Portugal retreat. Bring a friend for Ā£400 per person - you can find out more here.
Enjoy your practice!
Namaste,
Morven
Hello,
This is a recording of part of a workshop I ran recently called Yoga and Voice. The workshop itself was five hours long and I have recorded the yoga practice for you to do at home. It's good for anyone who uses their voice a lot - teachers, mums, singers, actors. This is a 20 minute preparation for the voice, the Hatha yoga practice to support the voice can be found in Part 2 coming very soon.
Feedback please to communityyogabristol@gmail.com. Join the FB group for pics and news.
Find out about retreats here! We have spaces on 11th - 19th Sept holiday in Portugal - prices from Ā£400.
Enjoy your practice!
Morven x
Hi All,
This is a short and sweet breathing practice for you. Abdominal breathing is the simplest but most effective pranayama there is! Find a comfortable place where you can lie down undisturbed - you can always do it sitting up if you're on your commute, that's fine too.
Comments to communityyogabristol@gmail.com.
There are places left on Yoga by Nature's retreat in Portugal Sept 11th - 19th 2015. It's only Ā£500 for a week in the sun with Morven at Gravito, Central Portugal. Read more here...
Enjoy your practice, lots of love, Morven x
Dear All,
Thanks for listening. I have recorded this class so I can offer you a really mellow, supported practice which will help to open your shoulders, heart area and your hips. We use some props like an extra rolled mat (or blanket will do nicely) for under the spine, a bolster (or cushion), and of course it's always good to have a blanket and an eye pillow too.
I'm in Spain now, teaching on a Yoga on a Shoestring holiday but I can still post some pics so if you get confused at all with any of the poses then please give me a shout on communityyogabristol@gmail.com to let me know and I'll take a picture and post it for you on the Yoga Community Podcast Facebook page.
This is a relaxed class with some standing poses to strengthen - we do triangle pose and palm tree pose to get you up and moving and get the energy flowing.
There are spaces on Yoga by Nature's next yoga retreat in Portugal 11th/12th - 19th Sept- it's going to be fabulous doing yoga in the beauty of Central Portugal's lush mountains. We will be staying in luxury teepee accommodation and doing yoga on the yoga platform under the oak trees or in the yoga yurt at the bottom of the garden next to the river. Join us for Ā£500: http://www.bristolcommunityyoga.co.uk/event/one-week-yoga-retreat-gravito-portugal-11th-19th-sept-2015
Find out more about me, Morven Hamilton, at www.bristolcommunityyoga.co.uk
Dear All,
This is a twenty minute meditation on the body. It's not strictly a relaxation but it is very relaxing! I often do this instead of having a nap as it's so refreshing and brings me right back into my body especially if I have been doing a lot of heady computer work.
Just lie down somewhere quiet and comfortable and enjoy it! You can do it seated if you like to do these sessions during your commute or during your lunchbreak, but lie down if possible.
Get in touch...communityyogabristol@gmail.com my name is Morven Hamilton and you can find me in Bristol teaching at Bristol City Yoga, The Bristol Folk House, Penny Brohn, Totterdown Methodist Church and Arnos Vale Spielman Centre.
Find out more at www.bristolcommunityyoga.co.uk. Oh and there is also a free app! Sleep well be well yoga - you can find it on Amazon.
Lots of love,
Morven xx
Dear All,
This is a yoga class focused on supporting pelvic floor health. It was recorded live at Penny Brohn Cancer Care in Pill, Bristol and it is suitable for anyone who wishes to improve their pelvic floor awareness and strength, lower back strength or general core stability. This class is gentle, restorative, calming and mellow. If you're looking for crunches and kegels, you're in the wrong place!
Please visit the yoga community podcast group to see pics of any poses you are not sure about. If there are any I haven't posted then please let me know and I will do my best to provide.
You can contact me on communityyogabristol@gmail.com, or see what I'm up to at www.bristolcommunityyoga.co.uk, @yoga_by_nature and Facebook: Bristol Community Yoga.
Booking is open for Suryalila, Andalucia, Spain 18th - 25th July and Gravito, Portugal 11th - 19th September if youwould like to come on a Yoga by Nature retreat with me. www.yogabynature.org
Have a lovely yoga practice!!
Morven
Hi! thanks for tuning in. This class is Level 2-3. If you are new to yoga, look for a Level 1 as this class will be too in-depth.
We do poses to release the psoas and also some funky shoulder stretches. Some of the poses require a photo accompaniment and you can find support with images on the Facebook Group here. We flow a bit, go upside down a bit and generally explore in a strong and a subtle way how to create space through the poas muscle and find greater ease through the lower torso. We do Virabhadrasana 1 on only one side so if you are fine with that you will love it and if the thought of it feels like it will mess up your whole day then give it a try anyway!
Have a block and a belt handy for shoulder stretches and pincha mayurasana. If you're not up to doing forearm stand yet then take a dolphin pose instead.
I am now taking bookings for Yoga by Nature's next yoga retreat Sept 11th - 19th at Gravito, Central Portugal. From Ā£500 come and enjoy twice-daily yoga, river swimming, late summer sun, meditation, singing and nightly music jams at this gorgeous eco retreat centre in the lush mountains of Portugal. Read more here.
Find out more about classes and workshops (next up Yoga and the Naked Voice on May 17th) on my website: www.bristolcommunityyoga.co.uk or get in touch with me at communityyogabristol@gmail.com.
Lots of love to you
Morven xx
Hello!
Welcome to this podcast. Inspiration for this class was taken from Judith Lasater's fantastic book about yogic living called Living Your Yoga. I've also magpied a bit from Mark Williams' book Mindfulness, and the rest is from me. This was recorded at Arnos Vale Spielman Centre, Bristol.
Being a Yoga and Mindfulness class, there is more talking at the begining than usual as I unpack the theme a bit. It's roughly 4 mins of intro, so if you'd rather skip to the asana class, I won't be offended. The chat is mainly about sthira sukham asanam - being easeful and steady in the posture, and meeting the tendency of the mind to criticise and to wish things different from how they are. Forward bends are a great one to examine this practice in, especially if you have tight hammies! We close with a short metta, loving kindness meditation for the self, in the belief that compassion for the self results in more kindness and tolerance for those around you. Lucky them.
Get in touch: communityyogabristol@gmail.com. www.bristolcommunityyoga.co.uk. yoga community podcast group. I'd love to hear from you! Oh, and if you're listening on iTunes and you like it, please give me a review!!!
Oh and the app for this podcast is now free!!
Lots of love to you,
Morven x
Dear All,
Welcome to this meditation that I offer here to help you answer the question for yourself, "What's so good about the here and now?".
Please find yourself a comfortable seat, taking as many cushions or blocks as you need to be able to sit tall. Sit with your back supported by something if you need to, or come and sit in a chair. Only do this meditation lying down if you are sure that you won't fall asleep!
Detaching from our thoughts helps us to realise that there is a lot more to consicousness than the chatter of the mind, and that we often mistake our thoughts for reality.
If you would like to read more about this subject, take a look at yogabynature.wordpress.com where I've recently published a blog post which explores what's so great about the here and now.
If you would like to get in touch, please contact me on communityyogabristol@gmail.com, and if you would like ot know more about classes and workshops in Bristol, including yoga and mindfulness, or about retreats I am running in UK, Spain, Portugal and Morocco, take a look at Bristol Community Yoga's website at www.bristolcommunityyoga.co.uk.
Happy meditating,
Morven
Hi thanks for listening.
Yoga and Mindfulness aims to acknowledge and embody all aspects of a yoga practice. There will be seated meditation, mindful movement (full asana practice) and a body meditation at the end and a beautiful poem that I found in the Mindfulness book by Mark Williams.
There are some ideas in here about how to integrate your yoga "off the mat" and how to bring the peaceful, calm feeling that yoga brings, into your every day experience.
It's about 75 mins, with 45 mins of asana and the rest is purely mindfulness practices and discourse on bringing Mindfulness into your day.
I am posting some pics of poses on the FB page for you - it's Yoga Community Podcast. Check it out if you have an qu's about the shapes we make during the class. If the pic you need isn't there then please give me a shout at communityyogabristol@gmail.com. You can find out more about me and what I'm up to retreat/ class and workshop-wise at www.bristolcommunityyoga.co.uk.
Enjoy your practice!
With love,
Morven
Hello and thanks for listening.
The following is a really good detox Hatha yoga practice with some focused work on balancing the kidney region, maintaining alignment and finding strong foundations. I recorded this one at Totterdown Methodist Church on a Friday morning with a fantastic group of women who are all great fun.
You can visit me on FB at Bristol Community Yoga which is my page, or you can join the Yoga Community Podcast group where I post pics of tricky poses and the occasional piece of interesting yoga info.
My website is www.bristolcommunityyoga.co.uk - you can find out here about classes, workshops and retreats run by me. Next year we are heading to Dorset, UK, Andalucia, Spain and Gravito in Southern Portugal.
Enjoy enjoy enjoy!
Morven x
Dear All,
This class is very mellow. Good for you if you want to practice but need to be gentle with yourself. We do a fair amount of hip releasing poses on the mat, and also gentle backbends and shoulder openers.
If you'd like to try meditation, this is a good way in - relaxation, gentle movement and and focus leading towards a meditative state.
I hope you enjoy this class. If you have any questions or comments please get in touch: communityyogabristol@gmail.com, or if you'd like to find out more about what I'm up to you can go to www.bristolcommunityyoga.co.uk. There are plenty of retreats coming up including next September in Portugal!
I hope to see/ hear from you soon. Lots of love, Morven
Dear All,
This class is one that I recorded for those who have limited space to practice, or limited mobility. The whole practice can be done sitting in a chair.
I have reposted this one, as I unpublished it a couple of years ago when I changed hosting services. It was recorded when I was still using the name Bristol Community Yoga podcast.
I hope you enjoy the practice. It's short and sweet.
Lots of love,
Morven
Dear All,
This class was recorded at Bristol City Yoga at the Yogatrail on the 13th Sept. A wonderful all-day event where studios across Bristol offered free classes to one and all. I was delighted to be able to take part and offer a restorative class as the last class of the day.
We were packed to the rafters at the BCY studio, and had to turn some people away, so here is your opportunity to do the class at home. This is a good introduction to restorative yoga, and can also serve as a doorway into meditation.
The BCY restorative class is every Friday 6.45 - 7.45pm Ā£8 drop in. For more information about the classes, courses and workshops at Bristol City Yoga, you can visit their website here. I also teach Hatha beginners and Hatha Flow on Thrusday and Friday at the studio.
If you'd like more information about my classes, workshops and retreats, please visit www.bristolcommunityyoga.co.uk.
Dear All,
Thanks for listening. This is a yoga nidra practice I recorded in the Lake District whilst teaching on retreat a couple of weeks ago. I hope you can sense some of the calm and quiet of the secluded location!
Please make sure you have 30 mins to be really quiet and still. This relaxation can be done lying on your bed, on your mat, on the bus, plane, train - anywhere!
If you'd like to come to a Yoga by Nature retreat in the UK, Portugal or somewhere further afield (looking at Goa, India for 2016!), or attend classes with me, please visit www.bristolcommunityyoga.co.uk.
It's an honour to practice yoga with you. Thanks for listening,
Morven x
Dear All,
Thanks for listening. This class is a fun and flowy class designed to ease up those outer thigh muscles and hamstrings, we also do some poses that help to release the psoas muscle (you feel that one in your side belly and the top of your thigh). prepare to sweat a bit with this one, it's fairly high energy with a relaxing warm up and a guided relaxation at the end.
If you're not sure about any of the poses, drop me a line at communityyogabristol@gmail.com and I'll post a photo on the Facebook page for you.
The Urban retreat is approaching! 30th August at Wildgoose Space in St Werburghs, Bristol. For more information click here. You can also visit www.bristolcommunityyoga.co.uk for more information about upcoming retreats with Yoga by Nature.
Love to you,
Morven x
This class is a women's yoga class (although men, you can do it too if you want to reconnect to your body and relax!). It's a very gentle practice and is good for you if your body needs some really tender care. We do some static poses and some gentle flow - it's a balance of poses which will nurture softness and encourage relaxation. We begin and end with a relaxation and some mindfulness practice. It's suitable for beginners and experienced practitioners too. I hope you enjoy it!
If you are a woman who has experienced cancer and you'd like to come on a yoga retreat, Yoga by Nature is heading to Devon on the 3rd - 5th October for a women's retreat. I will be teaching the yogaThrive classes for cancer support and Ali Woozley will teach women's yoga. Ali is a goddess of womanly knowledge and is co-hosting the weekend with me to make it the most supportive, healing and enriching time possible.
For information about upcoming retreats and classes, you can visit my website www.bristolcommunityyoga.co.uk and you can get in touch with me by email at communityyogabristol@gmail.com.
Thanks for listening and I hope you enjoy the class. I really enjoyed teaching it!
Dear All,
This class, you will notice, is an old class. Several classes dropped off the list when I changed from Podbean to Libsyn hosting services. It was recorded in 2012, but as yoga is 5000 years old I figured its age doesn't matter too much.
Some of the info will be outdated - my email now is communityyogabristol@gmail.com and the host web address is http://yogacommunity.libsyn.com/ and not at Podbean.
Next up will be a women's yoga class that I am recording today at the Penny Brohn Centre in Bristol. You can also find me at Bristol City Yoga, The Folk House, The Southville Centre, Totterdown Methodist Church and Arnos Vale Speilman Centre.
The next retreat will be a one-day Ayurvedic Urban Retreat at Wildgoose Space, St Werbs, Bristol. Then we're off the Sheldon for the yogaThrive retreat for women with cancer and after that to Bala Brook, Dartmoor, Devon for a weekend of wildness (and yoga). See more details at my website: www.bristolcommunityyoga.co.uk.
Hello All,
You'll notice I have cut the chat from the beginning of this podcast so you can go straight into your meditation. This makes this a good practice for your commute or if you would like to practice this meditation regularly.
The Lake Meditation is taken from Jon Kabat Zin's "Wherever you go, there you are", a stroke of genius of a book and a good place to start or deepen your mindfulness practice. This meditation, as well as instilling peace and calm, might also help you do cool down during these hot days!
Thanks for all your feedback on these podcasts, if you'd like to get in touch with me you can email me on communityyogabristol@gmail.com. If you would like to do a class or a retreat with me you can check out my site at www.bristolcommunityyoga.co.uk
Dear All,
This is a class I recorded live at the Southville Centre in Bristol. We explore the concept of Wholeness and Oneness and how that applies to our yoga practice and to our lives off the mat. We begin with a sitting meditation and then move into a dynamic asana practice, finishing up with a relaxation. Focus in this class is on integrating as pects of ourselves and integrating ourselves with the world.
There's plenty of food for thought and a chance to move and stretch to make the body feel really alive and empowered.
Get in touch! communityyogabristol@gmail.com or find me on Facebook...you can also find out about retreats, workshops and classes here at the website www.bristolcommunityyoga.co.uk. Next up is an urban retreat at Wildgoose Space in Bristol on 30th August 2014. One whole day of yoga, relaxation and meditation.
Hello All,
Thsi class is very very mellow! If you want to rest, calm your digestion and develop easeful breathing then this is a good class for you. It's suitable for anyone following the yogaThrive programme for cancer support and those who are .looking for a calming, supportive yoga practice.
Please go to www.bristolcommunityyoga.co.uk for more information about me. You can get in touch with me on communityyogabristol@gmail.com.
Thanks and enjoy your yoga!!
With gratitude,
Morven
Hi thanks for listening. This is a Yoga and Mindfulness class where we concentrate on cultivating gratitude as a foundation for manifesting our desires. When we are grateful for what we have, we are content and when we are content our minds are not full of self-limiting stories that hold us back from creating what we truly desire. Try it, it works.
The class comprises an opening talk for a few minutes about gratitude and Santosha (contentment), and how it relates to yoga practice. We then go on to do a short meditation and a reasonably dynamic asana practice, so be prepared to move and stretch. There's plenty of room during the practice for checking in with yourself and centring. We close with a Yoga Nidra practice where we lay down gratitude as the foundation for making affirmations. Yoga Nidra is a powerful forum to practice affirmations (Sankalpas) as you are going deep down towards your subconscious where all your actions begin, and changing the patterns down there.
Take ten minutes after the class before you drive or do anything that requires alertness. This is important! I am speaking as someone who has paid out hundreds of pounds in car repairs after doing these practices so please take note!
Find me on www.bristolcommunityyoga.co.uk or join our Facebook group where you'll find pics of poses and little tidbits of this and that related to this show, and yoga in general. Please get in touch with any questions or comments: communityyogabristol@gmail.com.
Lots of love to you!!!
Hello all,
Thanks for listening. This is another yoga nidra practice, I recorded it at the Penny Brohn Cancer Care Centre in Bristol with my lovely PB ladies who love yoga.
With this one there is a visualisation so you may go quite deep. Yoga Nidra is more than a relaxation - you are going deep into your consciousness and contacting the subconscious at its deepest level, so after practicing make sure you don't have to drive a car or do anything that requires alertness. It can take some time to come back!
Get in touch with me- communityyogabristol@gmail.com or visit the Yoga Community Podcast Facebook page where I post bits and pieces to support this show. If you'd like to know more about what I get up to in Bristol, or how to download the Sleep Well Be Well yoga class app, you can visit www.bristolcommunityyoga.co.uk.
Thanking you! Morven
Hello, Namaste!
Here is a deep relaxation for you that I recorded at Penny Brohn Cancer Care in Bristol. Yoga Nidra is not just relaxation though, it's a journey into your consciousness - don't be surprised if you go into a waking dream state, this is very common and you may drift in and out of consciousness without being aware of having slept. There are some yoga nidras I have been doing for years and I am still discovering new bits I had previously slept through without realising!
Please be warm and comfortable, lying on the back is best although I have been known to do a yoga nidra whilst airborne or on the train/ bus. Pleeease don't listen whilst driving and please wait for 10 - 20 mins afterwards before attempting to use any machinery.
Please contact me with any feedback. My name is Morven and you can email me at communityyogabristol@gmail.com. Visit the website to find out more about classes, workshops and retreats that I am teaching: www.bristolcommunityyoga.co.uk.
Muchas gracias,
Morven
Hello,
Here is a Hatha Flow practice for you. If you enjoy being creative with your yoga and finding new ways to link the poses together in a flow style then this is the class for you. If you have never done yoga before then this is not the class for you! Take a look at some of the Hatha classes I have published if you would like a basic yoga class.Ā
Please get in touch with any questions or comments: communityyogabristol@gmail.com - I LOVE hearing from you. My website is www.bristolcommunityyoga.co.uk where you can find out about classes, workshops and retreats. You can also join the Facebook group where I post information, podcasts and pics.Ā
Hare Om,
Morven
Dear All,
This is a Restorative Yoga class I recorded at the Penny Brohn Centre in Bristol. It's suitable for anyone who wants to gently stretch, wind down and relax, and for anyone following the YogaThrive course for cancer support.
Please see the Facebook group for pics of poses that may be tricky to visualise from verbal instruction.
I hope you enjoy the class! If you have any questions or comments please get in touch. You can contact me on communityyogabristol.gmail.com. If you'd like more information about what I am up to yoga-wise around the South West of England, or about retreats and holidays in the UK and Europe, you can take a look at my website - www.bristolcommunityyoga.co.uk.
You can still book for Spain! 10th - 17th May in Andalucia we are going on a yoga holiday - sun, mountains, yoga and peace.....ask me for more info or get in touch with Yoga on a Shoestring.
With love as always,
Morven
Hi thanks for listening. This is a basic Hatha yoga class suitable for beginners and also for more experienced practitioners who are looking for a class with plenty of standing poses and tips on how to functionally build core strength. This class is also suitable for YogaThrive participants who are following the programme for yoga for cancer support.
Come on retreat with me (Morven Hamilton), Ali Gunning and Tim Chalice to Springhead, Dorset on 2nd -5th May. We are going to have four days of yoga, gong, kirtan, walks and massage. If you miss that then you can still come to Spain with me 10th - 17th May to Andalucia ā beautiful! Booking for Spain is through Yoga on a Shoestring and booking for Dorset is through me. To book and find out more information about what I'm up to then you can visit www.bristolcommunityyoga.co.uk or email me directly at communityyogabristol@gmail.com.
Join the Yoga Community Facebook group too ā I post pics of poses there and also little morsels of other goodness.
Sending love your way.
Morven x
Dear all, thanks for listening.
The following is a good, all-round flow yoga practice - it'll be easier to follow for those with some prior experience of yoga so I suggest going to some classes with a teacher before trying this at home.
I have a bit of a cold in this one so please bear with the funny voice and the occasional cough! You don't need anything fancy, just your beautiful self and your mat will do. Blankets and eye pillows are always good for relaxation.
If you'd like to spend longer doing yoga with me then come along to our May retreat 2md - 5th May with Yoga by Nature, or come to Andalucia, Spain for a week 10th - 17th May. Find out more about that, and about classes and workshops around Bristol at www.bristolcommunityyoga.co.uk.
If you have any questions or comments I would really love to hear from you - you can get me on communityyogabristol@gmail.com. And finally, if you like the class then pleeeeeasegive me a review on iTunes - it helps us little podcasty people so so much.
Thank you,
Morven
This one is recording of a class at The Southville Centre in Bristol where I teach a Yoga and Mindfulness course. The class weaves concepts from Mindfulness, and Mindfuless practices into Hatha yoga. We begin with a short explanation of the theme, then go on to a short sitting meditation followed by mindfully practiced posturesĀ and a closing meditation. Students are invited to take a simple practice home with them to think about for the week.Ā
Please note: Yoga and Mindfulness are not separate things! They are the same, it's just the language around it and the way into it that looks a little different. The purpose of using Mindfulness techniques for Hatha Yoga is to make the broad context of yoga more accessible.Ā
There's a Facebook Group for Yoga Community Podcast - click hereĀ to join it. If you'd like any info about retreats in Spain, UK or Egypt then go to my website www.bristolcommunityyoga.co.uk. Please contact me with any questions or comments, my email is communityyogabristol@gmail.com.Ā
Love to you,
Morven
Hello,
This class was recorded at the Penny Brohn Centre in Bristol and it's suitable for anyone who needs to wind down and gently stretch, and anyone who would like to learn to meditate.
There's nothing fancy in this class and the only props you'll need are a couple of blocks or cushions. This was a class especially for my Level 2 Thrive ladies who appeared at class having battled their way through storms to get there and valiantly persevered through the crazy Bristol traffic. This podcast is dedicated to my students at Penny Brohn who are so dedicated to their practice, and who inspire and uplift me every week.
Join the Yoga Community Podcast group on FB here, or find out more about classes and workshops in Bristol, and upcoming retreats with Yoga by Nature here. You can also drop me a line at communityyogabristol@gmail.com.
With gratitude,
Morven
Hello, welcome and thanks for listening.
This class is one that I recorded at Bristol City Yoga at the Hatha Beginner's class on Thursday evening. For the final pose, you will need 2 blocks and a bolster or a rolled blanket. If you don't have any blocks then you can use cushions instead, in fact they'll be more comfortable! You'll also need some wall space for the standing poses.
We focus on opening up the chest and shoulder area, and it's a fairly dynamic class with plenty of standing poses to strengthen the legs and build flexibility and stability in the hips. Some poses that we do include side-angle pose, side plank, warriors 2 and 3 and locust pose -and lots more
For information about yoga classes in Bristol or retreats in SW England, The Lakes, Spain or Egypt then click here. If you would like to join the Yoga Community Podcast Facebook group for pics of poses and news, click here.
please drop me a line if you'd like to get in touch -it's communityyogabristol@gmail.com
Enjoy your practice! Morven x
Hello and welcome!
This is a Hatha Flow practice - a bit of a departure from the usual classes that I publish. It was recorded at the Monday night Arnos Vale Spielman Centre class in Bristol. It's suitable for Level 1 practitioners but it's a little more dynamic than the usual gentle yoga classes in this series. We flow through poses using the basic Sun Salutation as a basis for the practice.
There's no audio introduction as I am in between recording devices at the moment and my attempts to convert files of recordings on my phone ended in nada. So you may be pleased to hear that you don't have to listen to me nattering at the beginning and you can go straight into the class!
Spaces on the January 4th Urban Retreat are filling up, so if you are nearabouts Bristol and you fancy a day of yoga to get you reenergised and lithe for the new year then come along. It's at Wildgoose Space and you can read more about it here.
If you fancy an even bigger boost into 2014 then come to Dahab, Egypt for a week of yoga, sunshine and desert. We'll be doing twice-daily yoga, sunning ourselves, exploring desert and beach and perusing the markets. A fascinating culture to discover whilst getting in shape for all that 2014 may bring. Read more...
Enjoy your practice!
Morven x
Welcome to this podcast.Ā
I am publishing this one without an audio introduction because, alas my beloved Zoom Handy Recorder has shuffled off to a better place in between recording the class and recording the intro.Ā
This one was recorded at Bristol City Yoga where I teach a Friday evening restorative class from 6.45 - 7.45pm. If you are local then please drop in to the class any time. We don't do Yoga Nidra every week but we do plenty of nourishing, relaxing, supportive yoga with breathing and long relaxations. This is the class for you if you are feeling run down after a long week, or if you are recovering from an injury and you are taking time out from your regular Hatha yoga class.Ā
If you enjoy Yoga Nidra then we'll be doing some together as a group at the January Urban Retreat in Bristol at Wildgoose Space. It's on the 4th January and it's a day of yoga designed to get you cleansed, reenergised and ready for 2014 - a great way to shift the post-festive sluggishness before going back to work. For more details you can go to www.bristolcommunityyoga.co.ukĀ or give me a call on 07938 889028.Ā
If you fancy a whole week of yoga and sun to get you back in shape for the new year, then you can come and join me in Dahab, Egypt from the 11th to 18th January. Twice-daily yoga, desert fun, markets and, of course, beach time! Read more...
Enjoy your relaxation!
With gratitude,
Morven
Welcome to this podcast!
This is a Hatha yoga practice suitable for those on the yogaThrive programme and those seeking a gentle-ish practice. You will need 2 blocks and a belt for this one. If you don't have blocks you can use cushions or pillows, just make sure that they are of the same height.Ā
If you'd like to get in touch with me I'd be delighted to hear from you. My name's Morven and you can contact me on communityyogabristol@gmail.com.Ā
If you'd like to know more about classes, workshops and retreats with me then visit www.bristolcommunityyoga,co.uk.Ā
Join the Yoga Community Podcast FB group where I post photos of some of the poses and mudras that we do in the session.Ā
Enjoy your practice!
Om shanti,
Morven
This class is roughly 30 mins long and is a class specifically focused on the pelvic floor area. We do breathing practices and physical exercises to help to build the neuromuscular connection to the pelvic floor, and to build strength, suppleness and control.Ā
You will need your yoga mat and a blanket to stay warm for the relaxation.Ā
If you'd like to get in touch with any questions or comments you can drop me a line at communityyogabristol@gmail.com.Ā
If you are interested in classes, workshops and retreats with Morven then you can visit www.bristolcommunityyoga.co.uk
For photos to clarify some of the poses and mudras you can visit Yoga Community Podcast FB group.Ā
Lots of love to you!
Morven
Hello, this is a little mini podcast for all those who would like to hear a very lovely yoga mantra with a beautiful intention. It is a lovingkindness, or metta bhavana, mantra. I recorded it with my wonderful Level 2 students at the Penny Brohn Centre in Bristol last week.
You can just listen if you like, or you can use this recording to help you to learn the mantra. I will post the words on the Yoga Community Podcast Facebook group for you.
If you have any questions you can get in touch with me at communityyogabristol@gmail.com or to find out more about classes, workshops and retreats you can find my website at www.bristolcommunityyoga.co.uk.
With lovingkindness!
Morven x
Hello and welcome to this yoga class.
This one is a fairly restorative class for you. I recorded it at the Penny Brohn Centre in Bristol where I teach the Yoga Thrive programme for cancer support. We do a lot of work around watching the breath and its relationship with the body, and plenty of heart and shoulder opening poses to help the breath flow more freely.
This class is good for focus and relaxation and also for anyone who is looking for a gentle practice that specifically deals with freeing the shoulders and the chest, and improving breath awareness and breath function.
As always, you can find me at www.bristolcommunityyoga.co.uk to find out about Yoga classes, workshops and retreats in Bristol. Also I am kicking around on Facebook as Bristol Community Yoga for classes and Yogabynature for retreats.
And finally - look out for the APP! Available under Sleep Well Be Well Yoga on Amazon and in the iTunes app store.
With love and gratitude,
Morven
Dear All,
It's been a while since I got in touch with a new class for you. Summer activities took me out of podcastland but I'm back again with new inspiration and looking forward to offering more recordings of classes over the next weeks.Ā
This practice is a special one-off episode for chasing away Autumn illness. Many of us have already succumbed to the sniffles as the temperature has dropped and our bodies are busy readjusting. The practice includes breathwork, shoulder releases, backbends, twists and slow flow postures especially chosen to help to clear congestion, build the immune system and create space through the chest.Ā
If you are in the throes of a bad cold and your energy is very low, then please close this and choose a restorative practice, a yoga nidra or a meditation instead. This class is reasonably dynamic and will shift a lot of energy in the body, so it's fine for prevention, onset and end of illness.Ā
Have some tissues handy for the breathing practices! You will also need a bolster, a yoga brick and block (use a stack of books if you don't have one), and you may need a belt too (use a dressing gown belt or similar of you don't have one.)
Visit me here at www.bristolcommunityyoga.co.uk where you can check out classes, workshops and retreats and join the mailing list. You can also find me on Facebook. 07938 889028.Ā
Upcoming retreats at www.yogabynature.org: Yoga by Nature Urban Retreat 4th January 2014 at Wild Goose Space, Bristol. Dahab, Egypt 11th-18th January 2014. Dorset, May 2nd - 5th 2014.Ā
Enjoy you practice! MorvenĀ
Dear All,
Thanks for tuning in. This episode is an amended version of the previous post which contained a fault in the audio. I have tested this one and it's working fine but do let me know if there is any problem.
This is a gentle and restful restorative yoga practice and we end with Yoga Nidra (yogic sleep) which is incredibly yummy deep relaxation. We devote the last 25 minutes of the class to this relaxation. Leading up to Nidra we do some gentle slow-flow postures, beginning in legs up the wall pose, a picture of which you can findĀ hereĀ on the Yoga Community Podcast FB group. You will need a bloster (or pillow or rolled mat), a blanket, blocks and a bit of wall to stick your legs up.Ā
This class is suitable for beginners, yogaThrivers and anyone who needs a bit of rest and TLC! I have mentioned in the introduction about a well-woman yogaThrive retreat I plan to run in Sept 2014 for women on the cancer journey. I would be really really grateful if you could pass this on to any woman who you think would be interested in coming along. It is likely to be in the South of England but that's all I can tell you right now until we have had the survey results back. You can find the surveyĀ hereĀ - 9 multiple choice questions and very quick to complete.Ā
Yoga by Nature's retreat is filling up! Come to Glastonbury with us in November, more detailsĀ here. Also if you like to plan ahead you can think about coming to sunny Egypt with me on retreat 11th - 18th January 2014, which you can book throughĀ Yoga on a Shoestring.
Drop me a line at communityyogabristol@gmail.com or find me atĀ www.communityyoga.co.uk.
This one goes out with lots of love from me to you. Rest well, you deserve it. Hari Om!
This class is a good strength-builder. We start off dynamically to warm up the body and then move into a long holds sequence which will help to build strength, endurance and stamina. Especially good if you are looking for strong core, legs and back. Off the mat, this class helps you to look at your resistance to what's happening and to move through it with detachment rather than reacting.
You will need your sticky mat and possibly a block to sit on and a blanket to keep warm in the closing relaxation. If you have any questions or comments then please get in touch with me at communityyogabristol@gmail.com. If you are looking for classes in the Bristol, UK area then give me a visit at www.bristolcommunityyoga.co.ukĀ . If you would like to come on retreat with us at Yoga by Nature you can find out about our next retreat here.Ā
This podcast goes out to you from me wit lots of love wherever you are. Enjoy your practice. Hari Om!
Dear All, Here is a thirty minute practice that you can easily do at home in the evening before you go to bed, it can help you to sleep restfully. For this practice it will be useful to have a bolster or some cushions or pillows which will serve as such. You will also need [...]
These practices for lower back pain are very popular! Here is another Ā sequence. It's a little longer than the last one Ā - a 90 minute session I recorded at Bristol City Yoga recently. It's fairly dynamic and will keep you on your toes whilst focusing on keeping the lower back safe and strong and the [...]
Dear All, This is a class I recorded this morning while the snow piled up outside and the pavements already were becoming icy. The class is focused on preparing the body to contend with the cold weather and the challenges that walking on the ice poses to our balance and to particular muscle groups. We also [...]
Welcome to this podcast! This is a recording of a workshop that I regularly run in Bristol called Yoga for Healthy Sleep. During the workshop we have a yoga class, followed by discussion on how yoga philosophy can help you manage your thoughts and get to know your mind better, with a view to utilising [...]
This class is suitable for Level 1 Thrive Yoga - quite an energetic one though! You will need a belt, a couple of blocks (or something to improvise with!) and some wall space. A great class for you if you are wanting to strengthen your lower back and ease your shoulders. I am very happy to [...]
This is a Yoga Nidra practice with a visualisation of the seven chakras (energy centres) in the body. When you are familiar with this practice, try episode 82 which is more of an intuitive journey through the chakras.
Notice which chakras you feel have more energy and which have less.
Any questions or comments please contact me on info@yogabynature.org
www.yogabynature.org
Hello all, This podcast is a recording of a meditation from Week 6 of Ā the Introduction to Meditation course at Bristol City Yoga in Bristol. Existing students, this is for you to practice at home. For those out there in cyberspace it can stand alone as a meditation. The course will be published online soon so [...]
This is a of meditation from Week 4 of Ā the Introduction to Meditation course at Bristol City Yoga in Bristol. Existing students, this is for you to practice at home. For those out there in cyberspace it can stand alone as a meditation. The course will be published online soon so get in touch with [...]
This is a witness meditation from Week 5 of the Introduction to Meditation course at Bristol City Yoga in Bristol. Existing students, this is for you to practice at home. For those out there in cyberspace it can stand alone as a meditation. The course will be published online soon so get in touch with [...]
Please listen to Introduction to Yoga Nidra before doing this practice. This is a short practice for when you do not have time to do the whole practice of Yoga Nidra. It can be done at home, lying on your bed or alternatively it can be done sitting in a chair. I have done Yoga [...]
Hi thanks for listening. This is is a short practice, edited from a longer class that I taught at the Penny Brohn Centre in Pill, Bristol. It is equivalent to level 2 Thrive. We start off in legs up the wall pose for relaxation and some hip and hamstring openers on the back, then we [...]
Dear all, thanks for listening and thanks for being part of this yoga community. This recording is a class that I taught recently at Wells Road Osteopaths in Knowle, Bristol. I really enjoyed teaching this class, partly because my students are awesome and so much fun, and partly because it's such a lovely sequence Ā - [...]
Hi All, thanks for checking in. This class is one that I recorded at Penny Brohn Cancer Care in Pill, Bristol. It corresponds roughly to week 3 of the Thrive programme and is a fairly gentle beginners yoga class, although we do some deep core work on the pelvic floor and abdominal muscles which will [...]
Hello all, This is a Yoga Nidra practice that I recorded at Bristol City Yoga during an introduction to meditation course that I teach there. Although Yoga Nidra is not meditation, it is deeply relaxing and it can help to open the subconscious mind, relax the body and prepare you for meditation. This practice has [...]
Hello all, this is a short-ish practice to wake up in the morning with, or to re-energise at any time of day. We start off gently with some basic breathing and then move to gentle warm ups and then into standing poses. This class was recorded at Wells Road Osteopaths and it is Level 1, [...]
Hello all, as requested, here is a 30 minute practice which fits easily into the working day for those of you who are busy and would like to practice more regularly. We focus on the breath and explore how the fully functional breath can help us to find strength and build endurance and stamina. The [...]
This is a 70 minute class suitable for Thrivers of any level. The focus is on easing the digestive system and releasing connective tissue in the upper body. You will need a mat, a wall to do Viparita Karani (legs up the wall pose), a belt and either a yoga block or a bolster or [...]
This is a 75 minute yoga class I taught at the Penny Brohn Centre in Pill, Bristol. It is suitable for those who have completed level 1 of yogaTHRIVE and are ready for the next step. You will need some wall space as we do Viparita Karani (legs up the wall) and Ardha Chandrasana (half [...]
This is a simple awareness of the breath practice which is suitable for beginners or those who wish to have more guidance in their practice.
Hi - this is the first class to be published. It is suitable for beginners and Thrivers It would be good to follow this class directly with Non-digital Alternate Nostril Breathing to complete the relaxation at the end, as we lost the audio with about 3 minutes to go. To do this podcast you will [...]