Meditation with Stephanie: Recent Episodes
Stephanie Bovis
Well hello there, thanks for making your way to my channel! I am a yoga and meditation teacher residing in Singapore, and through this medium, I share guided meditations and reflections to help support your mindfulness practice anytime, anywhere! My intentions are to encourage you to carve out a consistent meditation practice for yourself, in your own time and space.
If you know someone who can benefit from these offerings, it would mean a lot to me if you’d pass this resource along.
www.stephaniebovis.com
I often tell my yin yoga students that this class is an opportunity for you to PRACTICE relaxing. To have the permission to DO LESS. To breathe more. To feel more. To BE more. I hope that this meditation brings you into a state of relaxation, and settles you from any whirlwind of emotion or thought you may be experiencing.
Check out my other podcast - Listening Well Podcast.
With love,
Steph
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Public speaking can get people in a nervous wreck. It's understandable. This short humming meditation will sooth your nervous system, warm up your vocal chords, and prepare you for any speech no matter big or small.
Enjoy!
Listen to my other podcast Listening Well :)
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Anxiety lives in our chest, between our brows, and in our jawline. By focusing our attention on these areas in our body, we can allow the breath to sooth those places.
Enjoy the meditation :)
Listen to my other podcast, Listening Well Podcast.
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This meditation will encourage you to get outside, and place your bare feet on raw earth. The benefits of earthing are proven time and time again, and this, coupled with the embodied benefits of a walking meditation will bring you right back into your body.
Enjoy being outside, enjoy the art of working, enjoy the moment.
Check out my other podcast Listening Well Podcast!
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Bad days come and go. But the best thing? Nothing lasts.
This meditation will encourage you to pause, relax, and open back up into the moment. Knowing that the present moment is there to nurture you in times of duress.
Enjoy!
Visit my other podcast Listening Well at www.listeningwellpodcast.com
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A meditation to help you settle with, and not resist the emotions you're experiencing today.
Background binaurals courtesy of Listening Well.
With love,
Stephanie
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May you find a moment of stillness amidst your chaotic schedule.
Background binaurals courtesy of Listening Well.
Enjoy this meditation <3
With love,
Stephanie
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To all my visualizers out there, this meditation is for you!
You may have heard the "bright white light" teachers often allude to in class - and for good reason! Visualizing a white light and directing it to different parts of your body is nourishing, uplifting, and rather healing. In this meditation, we will grow this white light at the base of the skull, which is the location where the medulla oblongata resides, the bottom most part of the brain. This is where your brain and spinal cord connect, and is the key conduit for nerve signals to and from your body. It's this part of the brain that helps control your heart beat, breathing, and blood pressure - so all the signals responsible for telling your body to be at ease. I sometimes visualize this white light healing the parts of my body that feel stiff and hold tension.
If you're not one to use visualization in your healing journey, why not give this a go! You may be surprised.
Connect with Stephanie:
Website | Instagram | LinkedIn
Listening Well Podcast:
Website | Instagram
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So this is the first time I have uploaded a "talk" on what mindfulness of the breath entails in simple terms, before guiding you through a practice. In this episode, I elaborate on 3 tools you can use to anchor your attention to the breath, before leading you through a practice that explores these techniques for yourself
I hope that you enjoy this episode!
Move gently, friends.
Steph xx
Get in touch with Stephanie: Personal Website | Instagram
Thank you for Listening Well!
www.listeningwellpodcast.com
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We have all experienced grief at some point in our lives. The symptoms of loss can be all encompassing, so much so that we might even wonder if it will ever pass or if we will ever be the same again.
And no matter how you grieve, or how long it takes to feel somewhat normal again, when we are stuck in the future where we replay the loops of worry and fear, it can only exacerbates the grief. When we are taken out of the present moment, symptoms of your loss can become intense, thus having an impact on your long-term emotional state.
At whatever stage of the grieving process you're currently experiencing, it's worth remembering that you are not alone, and that we all emerge from grief forever changed in some way.
In this meditation, we learn to find refuge in the Now, to be held by the universe. To accept what is there, and to offer ourselves messages of kindness and care to sooth the nerves, for now.
Move gently,
Steph
Connect with Stephanie:
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Listening Well Podcast:
Website | Instagram
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It's been a while, I know! I've been through some life transitions and now more than ever I've had to prioritize my meditation practice to endure the ups and downs.
Benefits arise with consistency, and it takes just 10 minutes of your time everyday to start building positive habits and long lasting change. I hope that you enjoy this meditation. Please rate it 5 stars to show your support!
I'm sending you all the love as we embark on a brand new year!
Also, check out my other podcast called Listening Well. Here, I share more of my musings and thoughts on issues around well-being and mental health, and interview some pretty amazing human beings along the way.
Big love,
Steph
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I am currently knee deep in my self improvement/healing journey, whereby I am learning more and more around the origins of why I do the things I do, and essentially why I am super prone to self sabotage and disconnection! It has been an eye opening trip. But despite the therapies and the psychological intervention, one thing I can always rely on no matter in what mood state I am in, is the calming nature of my breath. I literally find refuge with my breath.
Even in those moments when I can't explain why I feel the way I feel, or how I got to a particular mood state, I can always take that sacred pause and just relax back with my breath, which helps me find a way back to the here and now instead of a perceived or projected reality that is going on inside me.
This is a simple meditation. One that allows you to feel connected to your breath, to your being, and for just 10 minutes, you can choose to exercise the awareness muscle, coming back again and again as many times as needed. It is afterall, a practice!
Do enjoy the meditation :)
Connect with Stephanie:
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Listening Well Podcast:
Website | Instagram
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This meditation was recorded when I was on my panchakarma retreat in Bali, and it just so happens that a heavy tropical storm rolled through around 4am, prompting me to wake up. I couldn't fall asleep so I thought I would take advantage of the rain and use it as an anchor for your meditation practice. Not only does the sound of rain sooth my nerves, but I love imagining myself playing or standing in the rain, washing away my sins AHEM* I mean stresses ;)
I hope you enjoy this meditation. Stay well!
Connect with Stephanie:
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Listening Well Podcast:
Website | Instagram
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Hello again from Ubud, Bali. I was up bright and early in anticipation for the peak part of my retreat, and since it was so wonderfully quiet and serene, I thought I'd share my practice with you.
There is limited talking in this meditation, so really take this time to get physically comfortable, and to bask in the silence.
This is the time for you to observe the sounds of your surroundings, and the ocean-like sounds of the ebb and flow of your breath.
Namaste, and have a wonderful day ahead!
Connect with Stephanie:
Website | Instagram | LinkedIn
Listening Well Podcast:
Website | Instagram
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Hello from Bali! I always seem to be recording meditations when I'm on this special island.
I was inspired to share a meditation that really allowed you to feel the healing powers of nature, even if you are contained in a concrete jungle. To really bring the elements and the serene qualities of a natural environment to life. I hope you enjoy this short meditation.
On another note, I've been silent lately because I have been working on my other short-form podcast called Listening Well! Please do take a look and give me feedback where you have it! Links to the podcast below.
Listening Well Podcast
Instagram: www.instagram.com/listeningwellpodcast
Website: www.listeningwellpodcast.com
Contact me through social media
Website: www.stephaniebovis.com
Instagram: www.instagram.com/stephaniebovis
LinkedIn: linkedin.com/in/stephanie-bovis-212b9349
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I know, it's been ages!
I haven't been slacking, I swear. I am launching a new podcast soon alongside this one, and until I have gotten my own flow going, I will keep up with my weekly meditations as best as I can. Events have also been pouring back to Singapore at a rapid pace, and I am struggling to find time to tend to my own personal projects!
It seems like it's been a whirlwind of a time for everyone, really. So much happening and so fast, that I hope everyone is remembering to find downtime and to commit to your meditation practice.
This meditation is a simple one. One that asks you to try to find that stillness in your breath and thoughts amidst a revolving chaotic world. If you are commuting to work, this is a great one for you to tune into.
Until next time, friends!
Connect with Stephanie:
Website: www.stephaniebovis.com
Instagram: www.instagram.com/stephaniebovis
LinkedIn: linkedin.com/in/stephanie-bovis-212b9349
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In this meditation, we move through a single nostril breathing exercise with the emphasis on really relaxing both sides of the body. When we think of our body in two parts, right side and left side, we can narrow our attention and drop into the softening of the body with more focus. This breathing exercise will leave you feeling balanced, and allows you to breathe with more ease throughout the day. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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I have never felt more alive than I do when I rest on top of a mountain. That moment when you get to the peak, exhausted yet exhilarated. Feeling expansive yet so small. The fact that it's more about the arduous journey towards the peak than the actual time spent at the summit itself. I've summited many peaks across the world and I must say it's one of those things that I do on a yearly basis. It's almost like my soul needs to be reminded of how small I am. I need to be reminded that there are forces greater than I. To be humbled when things don't go your way like the weather or the view when you've finally made your way to the top. I have the Gourishankar Mountains of Nepal tattooed on my ribs to remind me of the vastness I felt when I was there. The grounding energy of the mountains teaches me so much, and is one of the reasons why I love using the mountains as a reference for my meditations. More so than the image of a sky. Please enjoy this meditation, for it is one I hold so dearly to my heart.
Connect with me! Website: www.stephaniebovis.com Instagram: www.instagram.com/stephaniebovis LinkedIn: linkedin.com/in/stephanie-bovis-212b9349
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Hello from Selat, Bali! Man, it feels so good to be back on the Island of the Gods. And just to travel, period. I have truly missed this special place. Brad and I decided to go off the beaten path this trip, and stay in an area in Bali that is more authentic, untainted with the greed tourism brings. The hearts of the people on this side of the island are just so pure and beautiful. My kinda place. We are lodged in this eco-friendly bamboo home that was created with the intention to bring you closer to nature. To experience a more "raw" version of what Bali has to offer. We are the guests in this part of the island. It is us that has to adapt to the animals and trees around us. Being immersed in this, I reflected on why it was that I could breathe better. My mind felt so much clearer. The river nearby allows for an explosion of negative ions, and the jungle that we are nestled in gives allows for an abundance of oxygen. This meditation will encourage you to see how we are all so interconnected, and that this exchange of life force between us and the plants is one that is obscure, but so powerful. Enjoy! :)
Hideout, Bali: https://hideoutbali.com Connect with me: Website: www.stephaniebovis.com Instagram: www.instagram.com/stephaniebovis LinkedIn: linkedin.com/in/stephanie-bovis-212b9349
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In this episode, I reflect briefly on what the yin and yang energies mean to me. But most importantly, to encourage everyone to continuously check in with yourself, to find out what type of energy you need to hone more of in that particular day. One is not better than the other. Doing is not better than being, and vice versa. But if we take that moment to pause and really check in and listen to our bodies, we can decide - hmmm... I'm on holiday and I'm a lazy f*ck, maybe a functional training session is best for me today. Or damn, I really went at it these past few weeks, I'm gonna take it easy and do some light stretches for this session. LISTEN TO YOUR BODY. Then decide what to do. Get out of your head, and into your body. It will do you so many wonders in the long run. Sending love from sunny Bali! <3
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"Love and compassion are necessities, not luxuries. Without them, humanity cannot survive." -Dalai Lama I often wonder what goes on in the hearts and minds of those in the position of immense power. How disconnected they must feel with those around them and with everyone in the world. Compassion and kindness sometimes has to be cultivated, and so I thought it pertinent to share a metta practice dedicated to those suffering in the world at this moment. Metta is the pali word for kindness towards others. In this meditation you will be asked to share your own love and kindness to not only those that you love, but to those who are difficult to love and even to those you don't know. Open your heart, and see how far you can expand your love to those in the world that need support the most.
Connect with Stephanie: Website: www.stephaniebovis.com Instagram: www.instagram.com/stephaniebovis LinkedIn: linkedin.com/in/stephanie-bovis-212b9349
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A small word packed with so much power. In this episode, I reflect on the ways pausing can make a huge impact on our lives on both a macroscopic point of view (appreciation of beauty and nature), to a microscopic point of view (watching our emotions and how we react). Sending you love!
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The curvature of the spine is one that I find so soothing to visualize when I sit. The subtle ways the spine moves when you breathe in and out make the spine an effective anchor for your attention. In this meditation, we will bring focus to the spine, and observe the ways the breath impacts the movement of the spine. If you are working with a misaligned spine or scoliosis, this meditation can help bring a sense of ease if you feel any pain. Enjoy! www.stephaniebovis.com
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Okay so episode is one that is not so much centered around a mindfulness practice, but more related to your well-being on how to increase circulation of blood/energy/qi/prana in the body, using yoga (in my case, yin yoga), and the breath. In this episode I relay the ways I use an enhanced breath in my yoga practice to create a massage-like effect on my body. When I come into a long-held posture, and breathe from a place of intention, I feel my body receiving a massage from the inside, out. It's wonderful! Body scans have the similar effect, whereby we use our intimate attention to sense the circulation of that particular part of the body that we are working on. By increasing awareness in the body, we can feel the aliveness that is there. Energy flows, where attention goes. Love that saying!
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The rain creates a perfect setting for meditation. Not only are we naturally more introspective and internal, but the sounds of rain are just so nourishing. So comforting. The pitter patter of the raindrops allows for a wonderful focus of our attention, and we can even go further to visualise the rain washing away the stressors that are held on the surfaces of our being! I hope that you find a little more calm over the next few rainy days, and that everyone stays dry, and well.
Sending love.
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Breathe less to live longer!!! It is a common fact that slowing the breath down allows for a more steady heart rate, which in turn creates a cascading effect of your CO2 and O2 levels in the body. Taking slower, longer breaths allows you to feel more at ease and connected to your body. This is a simple breath retention practice that encourages you to find the edges that feel workable for you. Focus less on "holding" and "contracting," and instead relate to this idea of "pausing.". To feel that brief moment of stillness as you hold the breath at the top of the inhale and the bottom of the exhale. Enjoy, and I hope your nerves stay calm and settled.
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Huat Ah! Happy Lunar New Year where we celebrate the year of the Tiger! For those of you who celebrate, you'll know that it's all about wishing everyone a prosperous new year and all the luck in the world. You may also experience an overwhelming flurry of questions from your elders regarding your life, relationship status, is a baby in the works, what is your career status, have you gotten a promotion?, why did you break up!, etc etc IT'S A LOT! In this episode I share 3 simple reminders to keep your new year balanced and to avoid overwhelming the mind and also the digestive system. These tips aren't really pertinent just for the New Year celebrations, but can also be applied to your day to day when you are put in an intense situation or experience. Just remember, you are doing great and although it's all fun and games believing in zodiac astrology and its meanings, but just keep doing you and trying your best and I promise you'll make this year a great one. Gong Xi Fa Cai!
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A short meditation to connect to your body and breath, and a good one if you're feeling rushed today! This meditation brings a grounded energy into your day, and can be done anywhere you are! Enjoy, and I hope you're having a fantastic start to your week!
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Ahhhh our home base. If I were to sum up the experience of meditation it would be the process of strengthening your muscle of awareness by coming back to your anchor again and again. The same way our physical body builds muscle through the repetition of movement, so too does our ability to find the HERE AND NOW become easier with consistent practice. In this short episode I talk through a few anchors that have worked for me, specifically those of sound, body, and breath. These are generally the most common anchors people find helpful, and remember, the fun part about meditation is that the anchor can change day to day! You may obviously find one that settles you most effectively, but with more practice you will find that maybe you wish to switch things up a bit. Sound may be more grounding to you than the breath one day, whereas feeling into the body and keeping your attention close may be more effective than using your environment. Thanks for tuning in, and do reach out if you find there's a cool anchor that helps you with your practice!
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One of the most insightful nuggets of insight I learned in my recent prenatal/postpartum yoga teacher training, was the emphasis on activating the diaphragm by emphasizing a deeper, fuller rib cage breath. For years, I have placed emphasis on "deep belly breathing" to allow my students to bring awareness beyond the chest and feeling the expansion in the belly. However, by bringing more emphasis on the inhalation around the rib cage and really feeling the ways the breath expands in all directions, I find that the belly naturally softens, and the breath can be felt around the back and sides of the body instead of just having it felt solely in the front. This rib cage breath is therapeutic especially when incorporated in your physical yoga practice! I'd love to hear your thoughts!
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In my own personal practice, I often visualize the tense areas of my bodies as these blocks of ice, and through the power of my breath (in particular the relaxing nature of the exhalation), I imagine this solid block of ice that is my body thawing itself to water, and then with continuous concentration and visualization, I often go a step further and imagine the water evaporating into gas. It's a very helpful visualization introduced to me initially by Tara Brach through her healing meditations. I hope you find this meditation soothing to your body, mind, and soul. Sending you love and metta!
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"Beginners mindset" is a concept often encouraged when exploring avenues of your own industry or topic, for it is the hubris in thinking you know about yourself or your subject that paves way for the inevitable discovery that in fact maybe, just maybe, you don't know that much. The same applies to the relationship you have with your own movement practice and your body. In my case, my body had to become vulnerable again to spark the curiosity of my body, something I have taken for granted. I would move through my yoga practice with an air of expectation. After a while, the experience can become monotonous. Having to rediscover my body has been a rewarding process, and is something I hope to carry into my practice even when I am fully healed.
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Well, what a great way to bring in the new year! After dodging COVID for about 9 days since one family member brought it home, it has made it's way into my system. While there is a sense of relief with the fact that the "fear of not trying to catch it" has gone, it doesn't mean this doesn't suck. It does. But I woke up today doing a short practice and thought I'd share it with you. This meditation is for those who are currently experiencing COVID or COVID-like symptoms, or if you generally just feel a bit cruddy. Find a space where you feel comfortable, you can even be lying down or sitting upright in your bed. Till then, get well friend. Hope we can all overcome this weird confusing time together!
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This is a fantastic technique introduced by my first yoga and meditation teacher, Amber Sawyer phD. She shared this technique during the 85 hour prenatal/postpartum yoga teacher training I participated in and I found it so rewarding! Implementing visualisation in your practice can be so beneficial, and I never thought that it could be applied to one of the most popular breathing exercises in the yoga practice. Find a quiet place, and enjoy the practice! Thanks for listening :)
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So this is the first episode of my Musings aspect to my podcast! I just want to make it clear that I am sharing my own thoughts on topics I feel are important, and that you can adopt or receive anything that works for you. If I do share facts moving forward, I will make sure to site them accordingly. In this short episode I talk about different tips to start a meditation practice. Starting small, finding a comfortable place, and wearing the right clothing are just a few of the things I discuss. Those that seem palatable for a beginner. I will continue to share more for those who are looking to deepen their meditation practice. Resources for meditation: Spotify - Tara Brach - Mindfully Me Podcast - Davina Ho Insight Timer - For timer purposes and for shorter meditations
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Merry Christmas friends!
This Gratitude Practice is one that is quite different from ones I've shared previously or that you may have seen elsewhere. Usually, gratitude practices ask us to bring to mind or write down items that you are grateful for. There is a real thought process that goes into it. But according to Andrew Huberman (Neuroscientist and ophthalmologist at Stanford University), you can't fake gratitude!
I recently finished the episode on gratitude (Episode 47) on the Huberman Lab podcast, and it was super insightful! For those who wish to understand more about the neurobiology of gratitude and the physical/mental impacts it has, I highly recommend it. While some of what he shares is quite technical and requires frequent rewinding for deeper understanding, I really appreciate his brilliance and his scientific takes on elements related to meditation and mindful breathing.
Thanks Andrew/Dr. Huberman for the inspo!
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Brrrrrr!! Sending hello from a chilly England! I have invested in a new mic and there is no noise in this neighbourhood I am in and am so stoked about the quality of audio on this episode!!! Enjoy this meditation as I guide you towards better breath awareness. Have a wonderful Christmas, and happy holidays!!
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It's quite the time to be alive, hey? With what feels like a whole new wave of fear, we are back here again with the Transformers Variant. Our world is still living under this blanket of the suffocating unknown, and once again we are kept on our toes. I've been quite contracted lately as I had to change my travel plans to Europe this winter season, but have tried to keep calm in the midst through my practice. This brief RAIN practice will allow us to sit with the uncomfortable emotions we hold, and inquire of ways to try to nurture this discomfort. In the beginning intro I said that we are here to practice to "break out" of the uncomfortable emotion, and I feel I need to rectify the description and intent of this practice. Our goal isn't to "break out" of anything or completely relieve ourselves of an uncomfortable emotion, but instead we are giving ourselves the opportunity to sit with whatever arises, and find ways to explore what we need to feel a bit better. This doesn't mean we will be healed from the feelings felt, but by normalizing these emotions, we create a little more space and solace in our hearts and minds. Enjoy your practice, and stay safe. <3
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This meditation goes beyond the peripheries of observing the breath, and allows us the chance to ruminate on our emotional body. By tuning inwards and acknowledging the states that are within us, we are less likely to react to them when they become more intense. It's also completely normal to feel numb or emotion-less if this happens to you! Neutrality is perfectly normal. Enjoy!
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There are times when I sit for meditation, that tapping into my environment and the sounds around me first allows me to connect to my breath and bodily awareness. There are other times when I find it more resourceful to tune into my breath and body FIRST before expanding my awareness to the environment and what's around me. This gentle meditation will allow you to move from the awareness in the environment, before zooming in closer towards the awareness of breath and body, followed by the acknowledgement of our feelings and ultimately our thoughts.
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A calming meditation to connect yourself to Body and Breath for attention and ease.
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So thanks to the influence of my partner I have become a huge fan of Andrew Huberman. He is a neuroscientist professor at Stanford and his episodes (which are more like lectures) are not for the faint hearted. You like, actually have to pay attention. But he's kinda cute and his voice doesn't annoy me PLUS he is ridiculously smart which all contributes to my fan-girling. I am particularly engaged and interested in the episodes on the nervous system and how to regulate it. This means first tuning into your body to figure out what you need to create more homeostasis, and then adjusting the breath accordingly. Of course, paying attention to your natural rhythm of breath is fantastic, but if you wish to incite more energy into the body for example, you'd probably focus on a deeper inhalation. Whereas if you are trying to bring more ease and restfulness into the body, you would extend and deepen the exhalation. Try out it! See if it works for you. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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So I threw out my back the other day. Don't ask. But a week after my 33rd birthday it definitely made me feel old. Anyway - I have trouble moving and it made me ponder on what it was like to live and work with pain and discomfort. We often try to resist or complain about the pain (as experienced first hand), but the moment I quietened down and really observed what was happening inside me, when I really just sat WITH the pain, I noticed it transformed. At one point it actually moved across to the other side of my back! It was weird. But by the end of the meditation the initial spot where the pain was had actually subsided a bit! Paying attention to the breath in the body, coupled with the attending you give to this area of discomfort, allowed me to feel more spaciousness in my body. Like it wasn't limited to that one area but instead my body opened and created plenty of room for all the unpleasant sensations to arise. From this, my whole being was infused with wakefulness and an awareness like none other. Let's just hope this damn tweak subsides, though. It's hindering my yoga/training practice! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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I love the word "ease." I am aware I use it often in my teachings, but that's because the word ease somehow invites ease into the body/mind!!! Anywho, this practice is for those who seem to feel tension in their being and require a little assistance when it comes to relaxing. The first step to softening is to bring awareness to the areas of tension in the first place. I invite you to be open, and to address your tensions with a kind heart. We all have them. Namaste and see you soon <3 If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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Your body can tell you so much about your inner world. While it's important to listen to those contractions, we must also consistently check in with our bodies. When left unchecked, we lose the connection with our bodies and all that accumulated tension gets buried and pushed down. And we all know what happens when too much pressure builds with no outlet right? If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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You may be familiar with using hand mudras from your yoga practice, but did you know that according to yogic tradition, mudras help balance the elemental energies in our bodies and minds? Mudra means "gesture" in sanskrit, and while we can use mudras with our whole bodies (as illustrated in prostration), most often we use mudras with our hands. When we connect the mudras we use in accordance to the breath, we feel more at ease, not to mention our quality of presence is heightened. In this meditation, we use the 3 compartments of each finger (Top, middle and bottom) to assign each breath to. We start with thumb to pinky on the right hand, and after 3 breaths assigned to the pinky finger, we move onto the fourth finger (3 breaths), then middle finger (3 breaths), and so on before moving onto the left hand. Enjoy this special practice! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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Assigning a value to the compartments of the breath can be so useful for instilling focus in our practice. For example, counting numbers as you breathe (inhale "1", exhale "1", inhale "2", exhale "2" and so forth), or assigning a phrase with each in-breath and out-breath as we did in this practice, we allow the mind to still be in thought, but with an intention behind it. Depending on each day, we decide to label the breath in different ways. In this particular meditation, we use the words "calm" and "ease" to not only soothe our minds, but also allow the level of attending to be more potent. Enjoy this soothing, relaxing practice! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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We all have our Gratitude Journals. Or our 5-Minute Journals that ask us to write the three things today that we are grateful for. It's a powerful practice that is proven to increase our happiness levels and generally allows us to move through life with more appreciation. Not to mention it allows for a little positivity to enter our hearts, especially during a time where I would say negativity pervades the hearts and minds of most people. As Singapore goes into yet another Heightened Alert phase, we need to cultivate and really FEEL gratitude by bringing to mind the people/things/circumstances that make us so lucky. To acknowledge that for every yucky situation we have 100 blessings. Enjoy! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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Ahhhh the power of a smile. When you really find stillness, and feel the effects of an intentional smile, you cannot deny it's power. I often close my yoga practice with an image of a smile across the heart and even belly. This meditation was inspired by my teacher Tara Brach, who herself was inspired by the teaching of Thich Naht Hanh. He quotes: "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." It's true, we smile when we are happy, yes. But when we aren't feeling so snazzy we can use a smile/imagining an image of a smile to make ourselves feel a bit better. This meditation is for you if you wish for a little more joy in your being. Sit back, relax, and enjoy :) If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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"Energy flows to where attention goes." A now overused expression but one that still holds so much truth. When we scan through the body, the attention we bring to that body part coupled with our intention to let go allows us to relax. You'll realise just how much tension you hold in your body on the most subtle of levels! We live in a society so consumed in our heads that we often forget to ground ourselves by coming into the body. Do your basic stretches to become limber and loose in the body before we begin, and enjoy a grounding, nourishing body scan. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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I believe these three words can be important when we are caught in a state of reactivity, or as I describe in the recording, "when the inner demon comes out." How many times have you blurted something out with the intention to hurt someone? With the need to blame others? This defense mechanism we all possess seems to be universal, and often times can cause so much pain and suffering to not only another person, but inevitably ourselves. This meditation asks that we take a moment to settle, so that we can detect sensations and movement that are there. We move from inner observation, to an outer observation of our environment. You should leave feeling rejuvenated, and ready to tackle your day.
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This meditation was tough to share. A bit delayed in the upload, I shared this meditation when the Afghanistan situation was at the peak of its flurry. The whole world seemed to be bleeding. I don't share this meditation often, but it seemed a fitting one to help cultivate selfless compassion and to give back to the world with heartfelt intention. Tonglen means "taking and giving," where we inhale the dark smoke of suffering, and exhale a weightless white light back to the object in our mind that requires care. While we should of course contribute to the cause and donate where we can, we can also give back to the world through our good intentions. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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It's been a while since I've shared RAIN, but it is one of the practices I confide in regularly for when I encounter difficult moments in my life. Whether you are feeling "stuck" in a work or personal relationship, be it through communication issues or other, RAIN is a great technique to help transform the attitude of stuckness into one that feels more forgiving and understanding. I remind you again that this is not a practice to unearth pre-existing traumas, or ones that generate intense emotion. Instead, we scan our life to notice the triggers that are there, and work to unravel those sticky situations. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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Oooooosh! We go deep on this one. "Don't push anyone out of your heart, including yourself." I love this. When we forgive ourselves and others, we dissolve the protective armoring of the heart. Ones that keep us tight and closed. There is freedom with forgiveness, and we must forgive ourselves in order to shed light to our intrinsic goodness. If you are in the grasp of self blame and self judgement, this one might be one that soothes you. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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Ahhhh the breath and body. Two anchors that can be tapped into at any given moment. The breath is always with us, so when we are caught in a flurry we can always pause and take those 3 nurturing breaths. And there are always sensations in the body if we slow down and listen. This is a very simple practice, but a powerful one! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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There are a few postures we can assume when approaching a practice. The first and most commonly used posture is the seated position, but we can also meditate lying down, in a standing position, and also walking! I love this practice because there really is a sense of embodiment when we walk slowly with at/intention. The slower we go, the more we know. Thich Nhat Hahn uses the image of an empress or emperor taking a stroll in the garden, where there is a sense of dignity and graciousness. Another image he likes to use is with each step, you let the bottom of your feet kiss the earth. Really feeling into the whole surface area of the foot as it grounds. Enjoy! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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One of my faves! The technique of humming stems back to the Tibetan tradition of deep, monotonous chanting, where the ongoing vibration allows the mind to come into a deeper state of presence and calm. As we move through the humming, we think of our bodies as a hollow instrument, allowing our own vibration to bring ease into the face, and calm the system down altogether. It's also a fantastic meditation to warm up our vocal chords, and can be practiced wherever, whenever. Before a big presentation, on a bus, on a plane. Wherever. Enjoy! If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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Carving out time for your breathing exercises is crucial when it comes to monitoring stress levels, as it helps with balancing out the nervous system. By constricting one nostril at a time, we encourage the body to breathe deeper and fuller. This in turn not only enhances the quality of your breath, but you will leave feeling a sense of calmness in the mind. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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This is a simple meditation. Where we take a few moments to settle our attention, opening up again and again into the moment. Trying our best to sit in the eye of the storm despite the chaos around. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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The breath generally has four parts to it. The in breath, pause, out breath, followed by another pause. We can notice each part as a whole, or we can zoom in further to really become intimate with the beginning, middle, and end of the in breath, and vice versa with the out breath. Zooming in to each part of the breath allows ourselves to hone presence on a deeper level, showing us just how nurturing the breath can be. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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One of the reasons why I decided to embark on this path of mindfulness was to have a better relationship with my emotions. To find more resources to deal with the ways I react to the stimulus that comes my way. To increase the moment of PAUSE so I can respond from a more wise place. By acknowledging what the emotions are as you sit, we strengthen our witnessing body, and thus become less wrapped up in what comes our way. “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” ― Viktor E. Frankl If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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One of the most valuable lessons my meditation teach Tara Brach has taught me, is the tool of saying YES to all feelings that arise. Pleasant, unpleasant, and neutral. Of course it's easy to say yes to our pleasant moments (although sometimes the yes manifests into greed and wanting), but we find it more challenging to say yes to the moments that aren't so easy to work with. The core to cultivating self compassion, is to say YES to our moments that we tend to naturally push away and judge. When we give ourselves the opportunity to allow the emotion to permeate into our being, knowing that we aren't separate from this unpleasant emotion, we accept it, and become kinder to ourselves as a result. Self compassion is such a huge part of why I meditate, because in order to contribute to the betterment of the world, we first have to love and accept ourselves. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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How often do go about your days with an "I" mentality? I am stressed, I am hungry, I am angry, I am frustrated. The "I" perspective immediately puts us in a state of flurry, causing us to take things personally more often. If we disassociate from the "I" and notice the feelings and emotions as they are, a separate entity, we tend to not be so wrapped up in the whirlwind that we often find ourselves in due to the thought. By just labeling the emotion as it is, "this is hunger," or "anger anger," "this is planning," we step into 3rd party perspective and can look at the thought without being so tied up in it. This is a great tool to use during our meditation, as it helps us look at our thoughts in a more objective manner, allowing our Witness to be strengthened. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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It's Wednesday. The mid point of our working week, and a great opportunity to pause and reflect on the days of the week that have just past, and also to reflect on what we wish to embody for the remaining days of our work week. When we move through this reflection, notice when you are in your list-making, organizing, rational mind. While there is no need to beat yourself up if your mind is flurried during this meditation, see if you can drop into the body and sense feeling tones of the week that just past, and also how you wish to live out of the rest of the week. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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The breath is often the anchor that is most commonly used when we meditate. And this makes sense. The breath is always with us, and at any point we can ground ourselves by taking those three deep breaths that are often glorified. Another anchor that can be nurturing, especially when we are in a state of flurry, is sound. Whether you are on a walk, or commuting to work on a train or bus, taking a few moments to zone out and widen your senses to observe all sounds, both near and far, can bring you closer into the moment you're experiencing. This anchor might not be as effective for you as the breath, but it's okay. There's no need to compare. The anchors are there for you to use as and when you need them. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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We are living in a time where pain is prevalent, and whole communities and societies are enduring suffering so many of us cannot fathom. From war and famine, to disease, there is a sense of helplessness and despair many of us feel. While there are ways to contribute and relieve this suffering (such as money donations, supplies etc), we can also energetically contribute to the healing of our world through the practice of kindness.
"Kindness is the water for humanity. Without it, we dry up." - Ruth King. We first start by practicing kindness to our loved ones, then ourselves. We extend this kindness to those not so easy to love, and eventually open up, extending our loving kindness to all beings on this earth. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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So this episode starts kinda weird. I introduce Gibberish, a fantastic preparatory technique that allows the practitioner to prepare themselves physically and mentally for a meditation practice. Gibberish uses nonsensical sounds and bodily movement to clear the "noise in our head" which allows for more presence and spaciousness during the meditation. My advice would be to let go of the egoic walls that protect us, and instead commit fully to the technique, despite how odd you may appear to look. Just let go! For more visual cues on how Gibberish should be performed, research Gibberish Meditation on Google. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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A simple meditation for those who wish to take a pause in their lives. Whether you use the breath as an anchor, or even sound, the art of coming back repeatedly into this moment is what inevitably builds resilience in our minds. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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In this episode we follow the counting of 4-2-6-2 (Inhale for 4 beats, hold for 2, exhale for 6 beats, hold again for 2). Breath retention is a fantastic way to activate the parasympathetic nervous system, and a great tool to access if you notice your stress systems start to flurry. If you love these meditations, show your support at https://www.patreon.com/meditationwithstephanie.
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