Moved To Meditate Podcast

This week’s podcast episode is a guided breath meditation for sleep. I made this recording a while back, and I felt inspired to share it on the podcast now, since the last episode was a guest interview on sleep with yoga therapist Monica Le Baron.

(The meditation itself starts at approximately 6:34, after a brief intro with a few updates about my book-writing process, the schedule of upcoming podcast episodes, and some background on today’s guided practice.) 

Many of us suffer from sleep disturbances from time to time, whether it's due to stress, hormone changes, interruptions to our schedule, pain or illness. This breath practice is one of my go-to tools for a night when I need to soothe my body back to sleep.

This is a simple practice that guides you through a process of relaxing your body and lengthening your exhales. As we practice counting the breaths, we focus the mind on the present moment, setting aside thoughts of the day.

Gradually moving into longer and longer exhales helps to slow the heart rate and down-regulate the nervous system, which promotes peaceful sleep. 

You could do this practice to wind down at any point in the evening, or right in your bed as you drift off to sleep.

So, I hope you’ll find a comfy spot to practice, and enjoy this guided breath meditation for sleep. Thanks so much for listening!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

You can find the info on the April 13th workshop, Movement That Unlocks Mindfulness, at movedtomeditate.yoga/events.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week on the podcast, I have a conversation with Monica Le Baron, the author of Sleep Simplified: Simple Tools To Reduce Anxiety, Finish The Stress Cycle and Sleep Like a Queen.

Sleep is crucial for overall health and affects many aspects of our well-being, including metabolism, immune system, brain function, and mood. If you struggle with insomnia, the good news is that you can improve your sleep with some simple yoga therapy practices like the ones we’ll be talking about in this episode.

In this interview, Monica shares her knowledge about sleep in such a warm and relatable way, including her own story of recovering from insomnia and depression. She provides insights into the types of yoga practices that are good before bed, including how she uses Yoga Nidra (or “yogic sleep”) practices.

You’ll hear about:

the four stages of sleep and how many hours you need each night

what sleep has to do with setting healthy boundaries

why you need to “complete the stress cycle”

and how it helps to savor a mantra or affirmation like you would savor chocolate cake or guacamole.

Monica also emphasized looking at internal reasons for the habits that impact sleep, not the just surface manifestations like phone use or caffeine intake. And, she offered examples of some reflections and practices you can use all day to set yourself up for better sleep at night.

Give this episode a listen, and take a step towards improving your sleep, energy, mood, and health!

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Guest Bio: Monica Le Baron MBA, C-IAYT, is the award-winning and bestselling author of Sleep Simplified: Simple Tools To Reduce Anxiety, Finish The Stress Cycle and Sleep Like a Queen. As a certified yoga therapist, she helps women with sleep disorders get a good night’s rest. Her passion for helping others was sparked after burning out at her corporate job and using yoga therapy techniques on herself to heal from insomnia, chronic pain, stress, and anxiety. When she’s not helping ambitious women get their beauty sleep, you can find her reading a good historical novel or hiking the mountains of her hometown in Chihuahua, Mexico.

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Be sure to check out the episode page on my website at movedtomeditate.yoga/podcast for the link to Monica’s yoga nidra practice, and additional resources.

Learn more about Monica Le Baron at her website https://monicalebaron.com/

Find her book Sleep Simplified in English or the Spanish language edition Simplifica tu Sueño, which was just released in the last few weeks! 

Thanks so much for listening! Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

P.S. As I mentioned during this episode, there is a special workshop coming soon! Join me for Movement That Unlocks Mindfulness online on April 13th, and learn to meditate in a way that works for you. We'll explore gentle Mindful Movement practices, as well as variations of traditional meditations that don't require complete stillness. Workshop Info: https://movedtomeditate.yoga/events/

This episode of the podcast is a gentle moving meditation, exploring what it feels like to slow down. We’ll be playing with pace as we do two very simple motions, observing the sensations in the body, and how movement can often influence our mental activity and nervous system state.

The meditation itself starts at 3:10, after a brief intro.

As we practice this meditation, you will check in with yourself in the present moment - noticing states like tension or ease, mental busy-ness or calm, feeling rushed or steady. We’ll be practicing these mindful observations in a dynamic way, while moving rather than sitting still. 

After taking the time to practice physically slowing down, you may find that you feel more balanced and present. Being mindful of our speed in movement can help us shift out of auto-pilot, settle the nervous system, and break the momentum of a bustling daily life. 

This meditation can be done either standing or seated in a chair. You can have your eyes open or close them, but if you’re standing, you may find that keeping them open (with a soft gaze) helps your balance. 

The movement suggestions are deliberately simple, gentle, and accessible so that you can drop into a meditative experience more easily. In this practice, it is much less important to get the movement "right" than to move in a way that facilitates an experience of mindfulness and curiosity.

I hope you will enjoy this moving meditation, and that it will encourage a playful awareness of your pace as you move through the rest of your day!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this episode of the podcast, you'll hear from two experts on neurodiversity-affirming mindfulness practices, Sue Hutton and Jan Wozniak.

We’ll be talking about how Mindfulness Meditation programs can be offered in a more inclusive way for autistic adults, those with ADHD and other forms of neurodivergence.

My guests, Sue Hutton and Jan Wozniak, work together at the Azrieli Adult Neurodevelopmental Centre at CAMH (Centre for Addiction and Mental Health) in Toronto. The Azrieli Centre is a first-of-its kind organization in Canada that does research with the neurodevelopmental disability community.

You’ll hear about:

Sue and Jan each share about their backgrounds in meditation, and what led them to offering mindfulness practices through this lens. In particular, Jan speaks about how he turned to mindfulness to help manage the anxiety and sensory overwhelm arising from having to navigate neurotypical settings. The conversation also touches on several ways that the traditional presentation of mindfulness can be problematic for neurodivergent individuals, or simply fail to resonate with what they might like to address through meditation.

If you are a meditation teacher, I hope this episode will heighten your awareness of neurodiversity, so that you can offer practices and create spaces that are more user-friendly for diverse minds.

And, for those listening who identify as neurodivergent, I hope you’ll come away with new resources that lead you to useful (and enjoyable) meditation practices, tailored to your unique needs.

Guest Bios:

Sue Hutton has been a long-term practitioner and teacher of Mindfulness Meditation. She trained professionally with Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction. She focuses her work these days on supporting mindfulness in neurodivergent communities, working with a research team at the Centre for Addiction and Mental Health. Her perspective as a social worker and her experience in disability advocacy informs the way she shares traditional mindfulness techniques.

Jan Wozniak is a licensed philosophical counsellor whose interests in Eastern philosophy, Buddhism, and neurodevelopmental research led to his pursuit of psychology and mindfulness-based practices. As an autistic adult, Jan combines theory, practice, and lived experience to support fellow neurodivergent community members through participatory research, informed programming, and advocacy initiatives. Jan serves as a Program Engagement Co-Facilitator at the Centre for Addiction and Mental Health, and is planning to pursue graduate studies in clinical psychology in 2024.

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Sue’s website with offerings related to all things neurodiversity and mindfulness (free streaming meditations, groups and resources): https://www.suehuttonmindfulness.com/

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week’s episode is a 10-minute guided meditation designed to help you cultivate joy. To include an awareness of the good, delightful, and joyful aspects of our experience is an important practice for developing inner resilience. (The meditation itself starts at about 8:20, after a brief intro to the topic.)

There is a lot going on in the world that is distressing and disturbing – and those issues do need our skillful attention. But, in order to respond with clarity and energy, it helps to balance our minds with deliberate practices like joy.  

Interestingly enough, the topic of joy is one that often brings up resistance or skepticism. You may be doubting how a short meditation could help you cultivate joy - like, are you expected to feel joyful on command?

If you had similar thoughts come up when you saw this joy meditation, I can relate! But I can also tell you that embracing glimmers of joy (during ordinary days, and during difficult seasons of my life) has been one of the most powerful practices for my well-being and resilience.

The joy I’m talking about here is not really the exquisite, incredible, postcard-worthy peak experience, but more like a practice of consistently appreciating as much good as you can find in the present moment. It’s more about frequent small joys than big intense joys. And there’s a cumulative effect to recognizing joy more frequently - by opening to small delights and joys more often, we train ourselves to be more receptive to the positive.

To see the good and remember that wonderful things are possible...this gives us hope. Those moments of joy resource us. They are like little emotional resilience vitamins that help us stay stronger when challenges do arise.

Joy can help us regenerate our capacity to be there for others, and to hold a vision of a more beautiful world that’s worth working for.

In this meditation, we will invoke the memory of a joyful or pleasant experience, mindfully savoring it in the present moment. Then, we will use this joyful energy to increase inner resilience, so it can become a source of deeper wellbeing.

I hope this practice will bring a little lightness or possibility into your day!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

Today’s podcast episode continues our discussion on Mindfulness Skills, picking up from Part 1 (which was Ep. 83). This topic explores the possibilities for growth and greater freedom that come from pursuing a mindful path.

And, with a combination of traditional methods and outside-the-box practices, mindfulness can be more accessible, relevant, and personalized for each of us.

I’m using the term “skill” very deliberately, because skills are learnable – they are qualities or tools we can train in and develop. Mindfulness practices also have many benefits for our health and well-being, but I think of skills as being more intentional in nature. When we know what mindfulness skills are, we can develop them in all kinds of activities, from traditional meditation, to mindful movement, to hobbies, daily tasks, exercise, work, play, and more. 

In this episode, I cover Mindfulness Skills 10-20. (I discussed 1-9 in Episode 83, so if you missed that one, you may want to start there.) This is by no means the definitive list of mindfulness skills – you could certainly name more – but I think it’s enough to point to the breadth and depth of transformation that mindfulness can bring.

20 Mindfulness Skills:

Each skill could truly be its own podcast episode, so here I try to introduce them (relatively briefly) with a few quotes, images, Buddhist concepts, and personal anecdotes sprinkled in to provide a sketch of the terrain.

Part of what inspired this topic is that many people over the years have mentioned to me that running, or baking bread, or crocheting (or another activity) is their meditation. If you feel at all meditative while doing an activity, I hope you will build on that! Learning about mindfulness skills can help you identify what positive qualities your favorite practice is growing – and where the gaps may be.

So, in this episode, I offer examples of working on mindfulness skills as you would in traditional meditation, but also in mindful movement and in a creative array of other forms. The possibilities are infinite!

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This episode of the podcast is a conversation with Neil Pearson about how yoga and mindfulness can help you improve pain, understand your body’s signals better, and find relief. Neil is a physical therapist, yoga therapist, and author known for his work integrating yoga and pain science.

If you are someone who lives with pain, and you’re wondering how yoga or mindfulness could help, this interview will offer plenty of concrete information. I think you will really appreciate Neil’s hopeful and empowering message that, yes - we CAN change our pain.

It’s also a great listen if you teach movement or meditation, and you want to better serve students who may be coming to class to cope with pain. This episode is a great introduction to some of the science that can help you communicate with your students about pain, and confidently handle those moments when someone experiences pain during class.

In this interview with Neil, you’ll hear:

Neil explains some of the counter-intuitive aspects of how pain works, so we can move away from outdated concepts that may limit our potential recovery. We discuss the impact of dramatic, negative language (like “this joint is bone on bone” or “this disc is shredded).” And, he also talks about how yoga can provide a direct experience of being able to change your pain, which can be a powerful counterpoint to some of our common misconceptions.

Be sure to check the podcast page on my website and look for Episode 84 to find the resources that Neil mentioned during this conversation, as well as the links to his work with Pain Care Aware. Those can all be found at movedtomeditate.yoga/podcast.

----- Guest Bio: Neil Pearson (PT, MSc(RHBS), BA-BPHE, C-IAYT, E-RYT 500) is a physical therapist, yoga therapist, author, researcher, Clinical Associate Professor at the University of British Columbia, faculty in three yoga therapy schools, board member for International Association of Yoga Therapists and pain care advocate. He is the founding chair of CPA’s Pain Science Division, and the recipient of awards honouring his work in pain care, patient education and physiotherapy by Queen’s University, the Canadian Pain Society, and Physiotherapy Associations of BC and Canada, including the Canadian 2021 Medal of Distinction. 

Neil conducts research into the effects of yoga on veterans with chronic pain and people with osteoarthritis. He is a consultant to Partners in Canadian Veterans Rehabilitation Services, and to Lifemark’s 300+ clinics in Canada. Neil is a past board member for Pain BC, Canada’s premier non-profit transforming the way pain is understood and treated. He co-authored Yoga and Science in Pain Care 2019,  and authored the patient education ebook, Understand Pain Live Well Again in 2008 (translated to French and written Mandarin), and is lead contributor to many free patient resources offered by Pain BC.

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You can learn more about Neil Pearson on the Pain Care Aware website. 

You can also follow his work on Instagram @paincareaware

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

The Ease In To Meditation course starts on January 28th! Check out this accessible movement-based approach to learning mindfulness. 

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this podcast episode, I’m addressing the question: What Are “Mindfulness Skills?” We’ll be covering a list of learnable abilities and characteristics we are developing through mindfulness practice. What are these skills, and why pay attention to them?

A skill is something you deliberately train - it’s not just an innate quality, personality trait, or talent that you’re born with. We might also talk about some of these as “benefits” we gain from mindfulness, but thinking about it in terms of “skills” reminds us that these outcomes are learnable, and that we can grow through our mindfulness practice.

This topic is relevant to Mindful Movement because if we’re going to practice mindfulness beyond the traditional sitting practice, or in an alternative way to make meditation more accessible, we need to consider what it is that we’re attempting to cultivate. What is the essence that the techniques are designed to teach us? Basically…how do we know we’re still practicing mindfulness?

There are many creative ways we can experience and practice mindfulness. I’ve heard many people say “running is my meditation,” or “I find mindfulness in cooking, or art, or knitting.” I think that’s absolutely valid. Personally, I’m a big fan of practicing and teaching mindfulness through movement forms like Qigong and Yoga, and my hikes in nature are very connected to my mindfulness practice.

But, to use an activity (that’s not traditional meditation) to genuinely develop mindfulness, to truly progress and experience the benefits of practice, we need intention and some idea of where we’re going.

That’s where mindfulness skills come in. If we can identify some of the skills developed in traditional mindfulness practice, we can bring them into any meditation, movement style, exercise, creative activity, or daily life situation that we want. And, ultimately, this is great for any mindfulness practitioner (even the champion sitters), because integrating mindfulness fully into day-to-day life is truly the goal.

In this episode, I will talk about the first nine of these mindfulness skills. The rest of the list will be covered in Part 2, coming out in a few weeks.

- I think this topic can help to flesh out our understanding of what mindfulness is, and why we might put energy into practicing it. When you see the scope of what we are developing in a full-spectrum mindfulness practice, you see that it’s not just another quickie technique, or superficial buzzword.

And, if you have another activity you consider your form of meditation - like running, or walking in nature, or knitting/crocheting, or cooking – I encourage you to reflect on which mindfulness skills you are developing. That way you can steer your activity towards a deeper and more expansive practice that truly gives you the benefits of meditation.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Find more info on the upcoming Ease In To Meditation course at https://movedtomeditate.yoga/movement-based-mindfulness-course-ease-in-to-meditation/

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In this episode, I have the joy of interviewing Dr. Tamara Russell about how to practice and train mindfulness in movement. 

Dr. Russell is not only a neuroscientist and mindfulness researcher, but a clinical psychologist, and a martial artist with a black belt in Shaolin Kung Fu. She brings all of these perspectives to her mission of making mindfulness practices more accessible for more people, so that we can reclaim our attention, focus more on what really matters to us, and move our world forward in a positive direction.

You’ll hear about:

We also talked about why learning mindfulness through movement can be a particularly effective method for people with busy minds, kinesthetic learners, and for those who identify as neurodivergent. And, we discussed the benefits of mindful movement for experienced meditators who wish to bring the wisdom of sitting practice more fully into the complexities of daily life.

Dr. Russell even offers a short guided practice during the conversation to illustrate the difference between being mindfully aware of the body vs. thinking about or visualizing the body.

Do be sure to check this episode’s podcast page on the website at movedtomeditate.yoga/podcast to find the resources from this conversation. I have links there to some of Dr. Russell’s research and other resources, as well as the programs she mentions at the end of the episode.

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Guest Bio: Dr. Tamara Russell is a neuroscientist, author, clinical psychologist, martial arts expert and leading innovator in the well-being space. She has helped people all around the world transform their lives using her ground-breaking applied brainwise techniques for living well.

These applied translational neuroscience tools allow everyone the chance to make better decisions in line with their core values and live well.

With two PhDs and a black belt in Shaolin Kung Fu, Tamara's work integrates mind, brain and body in a totally unique approach to well-being and thriving that combines movement, neuroscience and creativity. Her three core programs include Body in Mind Training, Brainwise Mindfulness and The Dragon Way to Mental Wealth (and for Families and Young People - What Colour is Your Dragon?).

These programs have been offered across corporate, education, health and creative sectors, where Tamara teaches groups and individuals in the public and private sector how to thrive.

Tamara is involved in international research investigating how mindfulness changes the structure of the brain. She lectures in Neuroscience and Mindfulness at Kings College London. She is regularly invited to speak on Mindfulness around the globe, appearing both on stage, radio and on-line. This work informs her applied translational neuroscience approach to well-being.

Her organisation The Mindfulness Centre of Excellence was founded in 2011 after sharing the stage with His Holiness the Dalai Lama in Sao Paulo, Brazil at a symposium exploring how ancient contemplative technologies can inform the challenges of modern living.

Tamara is the author of three books: Mindfulness in Motion, #whatismindfulness, and What Colour is Your Dragon?

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You can learn more about Dr. Tamara Russell on her website https://mindbodymot.com/

Find her books Mindfulness in Motion and #WhatIsMindfulness

You can also follow her on social media:

Instagram: https://www.instagram.com/drtamararussell/

YouTube: https://www.youtube.com/@dr.tamararussell9150

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Lastly, you can follow the podcast (and Addie, the host) @addie_movedtomeditate on Instagram or Threads (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's podcast episode is a quick update and preview of what's to come in 2024!

I will be taking a holiday break from the podcast in December, so I can get organized for upcoming episodes in the new year, plus embark on a BIG new project.

Listen to this episode for a sneak peek of our upcoming guest interviews and topics you'll hear on the podcast in the New Year. I also talk about some practice opportunities, like the return of the Ease In To Meditation course, and a spring half-day online retreat.

And...I am equal parts nervous and excited to reveal that I am working on a BOOK! The working title is Teaching Mindful Movement, and it is meant to be a guide for anyone interested in a mindfulness-based approach to movement practice, or an accessible and embodied way to teach mindfulness skills. 

This book project will bring together many of the ideas I've shared about mindful movement here on the podcast, plus some of the topics from the Mindful Movement Teacher Training. Right now, I'm in the early stages of gathering my previous writings, organizing what I have, figuring out what's missing, and developing a format and outline. I will keep you posted as I progress! My goal is to release the book sometime in 2024.

Lastly, I want to express my huge gratitude to everyone who has listened to the podcast in the last year and helped it grow! It feels wonderful to know there's a community of people out there who are intersted in these mindful movement and meditation topics. Your interest and feedback have encouraged me to dig deeper, keep learning, and keep refining my ability to write and speak about these subjects. Also, big thanks to all of my podcast guests from this year for taking the time to share your knowledge here - what a gift.

I look forward to sharing new podcast episodes with you all in the New Year, and in the meantime, I wish you a peaceful holiday season and restful end of 2023.

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To be notified when the registration opens for the Ease In To Meditation course, or when the dates are announced for half-day retreats, join the Moved To Meditate newsletter HERE. 

Feel free to reach out through my website with any episode requests, topics you'd like to hear about, or guest interview suggestions. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This week's podcast episode is a 15-Minute Body Scan Meditation. The Body Scan is a classic practice to cultivate mindfulness of the body and develop embodied awareness.

For many of us, it’s difficult to stay connected with the felt sense of the body. There are a lot of reasons we get pulled away from our embodied awareness - because of busy-ness, speeding through the day, getting lost in our devices, and living in a culture that values our intellectual side over our embodied knowing. Experiences of trauma can also contribute to this sense of mind-body separation, as can experiences of being othered related to attributes of our body, whether that’s based on our size, race, age, sexuality, gender expression, or physical ability.

By practicing Mindfulness of the Body, you can develop a habit of checking in more often, learning to listen to the signals of your body, and gradually re-embodying your full self. 

Over time, this work can really shift your relationship to your body. The practice can change how you sense the body, how you talk to it, how you talk about it, how you work with its energies, and how you perceive what it even means to be in a body. Getting to know the body up close by observing its aliveness in the present moment is very different than basing your relationship on all of the accumulated messages you've received over the course of your lifetime.

So, the Body Scan is a wonderful practice in service of these discoveries. As we move our attention through the body, the intention is to be receptive to sensations in a non-judgmental way. We learn to be with the full range and variety of sensations - pleasant, unpleasant, and neutral ones, intense sensations and subtle ones, familiar ones, new ones, and mysterious ones.

This meditation also includes a few simple instructions to help you navigate more charged experiences, like physical pain or intense emotion. Sometimes as we do the work of reconnecting with the body, strong feelings or memories come up, so I offer some simple ways to "tap the brakes," if needed. With these options in mind, the Body Scan can be an excellent vehicle for exploring and deepening embodied presence – on your own terms.

You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good. This meditation also pairs well with movement! You can do a body scan before you do a movement practice, as a way of really establishing connection to what you’re feeling. Or, you can do some movement first, and benefit from waking up sensation in the body, which might make it easier to feel connected as you move your awareness through in the body scan.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

This podcast episode is a fascinating conversation with Scott Odom, about what happens when we start to see the world through a lens of “basic goodness.”

Scott is a retired police officer, dedicated Buddhist practitioner, and former nomad who spent four years traveling the country in an airstream. We talk about practice, the process of transformation, and integrating the many roles we play in life.

In this conversation, you’ll hear about Scott’s experiences working as a police officer, and what he learned from that work – both the positives and negatives. He describes how police work was empowering, but also draining, and that it eventually led him to seek a spiritual path in order to cope with the trauma he was immersed in every day. 

In Buddhism, the concept of basic goodness is the idea that all beings have an essential nature that is benevolent, open, and clear. Thus, all beings are worthy of compassion and have the potential of waking up to this true nature. Once he began his practice, Scott had the experience of going back on patrol with this radically new perspective and the ability to be fully present with people in all sorts of intense situations. This helped him move away from survival mode thinking, where he tended to view people as either a threat to deal with, or neutral and irrelevant.

We also talked about his relationship with the devotional aspects of Tibetan Buddhism, including chanting, bowing, and deity visualizations. And, we discussed the embodied movement aspects of the Ngondro practice, and what he gained from completing thousands of prostrations (somewhat similar to a Sun Salutation) in the early years of his journey.

And, of course I asked Scott about his 4+ years leading a nomadic life in an airstream, after he retired from police work. He shares what it was like to be on a sort of traveling Dharma retreat in the “airstream of consciousness.” 

I hope you’ll enjoy listening to this wide-ranging conversation and come away inspired to follow your own path of wisdom, heart, and insight – however that might look!

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Guest Bio: Scott Odom is a Dharma practitioner in the Karma Kagyu lineage of Tibetan Buddhism. He is a retired police officer and lives in the desert on the outskirts of Palm Springs, California, with his wife and two dogs. His spiritual path has included working with Ayahuasca in the Santo Daime church and exploring the Santeria/Espiritismo tradition. He currently leads an informal Dharma group that meets weekly for practice, readings, and Dharma talks. You can follow him on Instagram @the_awakened_heart. 

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram or Threads at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects and my adorable kitty, Mustache).

This week's podcast episode is a guided meditation using compassion phrases. We can always benefit from giving and receiving more compassion - as individuals, and as a collective of interdependent beings co-existing on this planet. So in this meditation, we’ll be practicing self-compassion, as well as compassion for others.

Compassion is one of the heart cultivation practices within the Buddhist Mindfulness tradition. It is related to (but a little different from) Metta, or Loving-Kindness, which is like unconditional friendliness and goodwill. 

Compassion is more like the heartfelt response to suffering or struggle. When we witness someone’s distress (or experience our own distress), that goodwill feeling has a special, poignant caring to it. That’s compassion.

Practicing Compassion Meditation is a way to grow our capacity to meet suffering with more caring and less aversion. Unfortunately, aversion is often a big part of what arises when we encounter suffering. It can kind of repulse us - we don’t really want to see pain and struggle. 

That kind of aversion might lead to less-than-helpful actions, like rushing in to fix someone’s problems so that you can feel better. Compassion practice helps us learn to be present and sit with difficulty…and then to take appropriate action to help or alleviate suffering, when we can.

So, compassion isn’t just “thoughts and prayers” with no intention to take tangible positive action. Real compassion can support a clear and appropriate response, and helps to ensure that response isn’t defined by our reactivity. 

Likewise, self-compassion practice might start with the phrases, but it doesn’t end there. This kind of meditation helps set a certain tone for the actions we need to take for ourselves, or for the changes we might need to make that might improve our circumstances. When we do those things from an attitude of care and self-compassion, it’s much more beneficial than doing those activities from a place of self-criticism or shame.

In this meditation, we'll practice with a set of simple compassion phrases that invite us to feel held in compassion. As mentioned above, the phrases work as a focal point in the meditation, and they plant the seeds of compassion in the heart-mind. 

The compassion phrases I use for this meditation:

The compassion phrases can also become a little mental refrain that you can call upon anytime - when you find yourself saying one of these phrases to yourself as a reminder during the day, that’s a good sign that they’re sinking in.

As always with phrase practices, feel free to change the words or add more lines of your own. The idea is simply to use wordings that help invoke the spirit of compassion for you. 

Make sure your body is supported and comfortable for this practice. You can do this meditation while sitting on a chair, or on a cushion, or while lying down.

I hope this practice will bring a little more care and connection into your day, and that your compassion will ripple out into the world in all kinds of ways!  -- P. S. If you want to hear more about Compassion, Episode 28 was a “Deeper Dive” podcast episode on this topic. One interesting (hopefully helpful) part of that talk is about distinguishing between true compassion and the well-intentioned misfires such as enabling, co-dependence, and compassion fatigue. There’s also a sweet story about a Dachshund named Scarlett. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, pictures of Pacific Northwest nature, crocheting projects, and my adorable kitty, Mustache).

In today's episode of the podcast, we'll be exploring Wise Effort. Practicing Wise Effort means being mindful of how you’re using your energies and your attention - and whether that is moving you towards fulfilling your intentions. 

This is something we can look at in meditation practice, or in movement practice...and hopefully apply in the rest of our life’s activities. 

You'll hear about Wise Effort (or Right Effort) in the context of the Buddha's Noble Eightfold Path, and why it's important to pay attention to not only what we do, but how we do it. When we put energy into a task or towards a goal, is there a tone of steadiness and clarity, or grasping and striving? Are we working too hard and getting exhausted, or not doing enough to build any momentum? 

Wise Effort can include: •    generating the effort to start your practice and keep practicing •    refining the kind of effort you’re using in your practice (or any activity) •    the effort to bring your attention back to the present moment •    the inner work of making ethical choices, or avoiding harmful, reactive actions •    the resolve it takes to be present with mental and emotional states

I'll also underline the role Wise Effort plays in Mindfulness practice, beyond just "being with what is." Sometimes Wise Effort supports us to sit with something that’s challenging, other times we engage Wise Effort to redirect the mind because we’re overwhelmed or moving into a habit track that we don’t want to reinforce.

And, of course, you'll hear how a mindful movement class can be an incredible laboratory for observing your relationship to effort! 

Since I've recently been teaching a class series that combines resistance bands with mindful movement, this topic has been very much on my mind. I'll talk about how this added element of strength has inspired some interesting ways to investigate Wise Effort in a class that's normally gentler and quieter. 

As we get to know the actual sensations of physical effort, we can get better at taking our cues from the body, rather than falling into deeply conditioned habits around effort. 

Historically speaking, I tend to be a bit of an over-doer, so I share some personal examples of how I try to apply what I've learned "on the mat" about Wise Effort, so it can have a greater balancing influence on how I live and work. I hope this episode will also inspire you to reflect on your relationship with effort, and how you can engage with it in a curious, playful, non-judgmental way. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram and Threads at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature, crocheting projects and my adorable kitty, Mustache).

In this episode of the podcast, we're talking about the Bio Psycho Social Spiritual model and Mindful Movement. I believe this framework can help us understand the full potential of Mindful Movement and the (sometimes unexpected) benefits we gain from practicing. Listen in, and hear why Mindful Movement deserves to be a priority if you’re looking to increase your well-being.

The Bio Psycho Social Spiritual (BPSS) model represents a holistic approach to human health, which was originally proposed in the field of medicine as a an alternative to more reductionist ways of thinking. The BPSS points out interconnections between different aspects of human experience, and how all of these factors contribute to overall wellness.

When you think about this model, you start to realize how often we are asked to compartmentalize different parts of ourselves because we’re interacting with an institution or system that’s more equipped to deal with one or two facets of the BPSS, but not all of them. So, where do we get to be seen and celebrated as whole selves?

It is interesting to look at Mindful Movement through this lens, because it is rare to find resources that address our full humanity in the way that Mindful Movement classes can.

And, this framework gives us the opportunity to appreciate what these practices have to offer beyond the physical benefits. Practices like Yoga, Qigong, Tai Chi, and Somatics can contribute to our mental health, help us form important social bonds, and create spaces where we can reflect on what's meaningful to us.

As you'll hear in the episode, the key to really touching on all four domains of the Bio Psycho Social Spiritual model is the intentional combination of movement and mindfulness. Give it a listen, and be inspired to include your whole self in your practice!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Sign up for the Teacher Trainings Interest List, and recieve 1-2 newsletters on topics like this each month): movedtomeditate.yoga/teacher-training-interest-list

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt.

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

This week's podcast episode is an Equanimity practice. Join me for a guided meditation, exploring the potential for steadiness in the heart and mind.

Equanimity, or Upekkha (in Pali), is a natural by-product of Mindfulness Meditation. We grow our steadiness a little bit every time we come back to our anchor in the present moment. And, our  steadiness also gets stronger every time we’re able to observe our reactive thoughts and emotions without getting caught up in them.

Equanimity practice is also a form of meditation in itself. It is one of the Four Brahma Viharas, or Divine Abodes, along with Loving-Kindness, Compassion, and Altruistic Joy. These are sometimes called “heart practices” within Mindfulness or Insight Meditation.

As we develop Equanimity, we are developing the capacity to meet life fully, with all of its joys and challenges.

In this meditation, we will cultivate equanimity through the felt sense of groundedness and spaciousness in the body, through imagery, and by using Equanimity phrases. 

The Equanimity phrases I offer are:

Feel free to do this practice while sitting on a chair or on a cushion. For this meditation, it is helpful to be upright and to feel your feet or sitting bones touching the support of the floor or chair.

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P. S. If you want to learn more about Equanimity, Episode 21 was a “Deeper Dive” podcast episode on this topic. That talk covers some important nuances to Equanimity practice, like how it is different from apathy or numbness, and the connection between Equanimity and states like courage or confidence.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt.

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

This week on the podcast, I’m talking about ADHD and Mindfulness Meditation with my guest Ying Deng. Ying is the founder of ADHD Asian Girl, a platform that provides support and resources for people with ADHD, especially Asian women. She is a certified Transformation Life Coach with additional training in positive psychology, and she’s currently in Jack Kornfield and Tara Brach’s 2-year Mindfulness Meditation Teacher Certification Program (MMTCP).

There is some research that shows mindfulness to be an effective practice for helping people with ADHD direct their focus, regulate their emotions, and more. But, understandably, the act of meditation presents inherent difficulties for ADHD, and some of the standard mindfulness techniques may not be completely accessible without adaptation.

In this interview, Ying Deng shares about her journey with mindfulness and ADHD, and how she got diagnosed as an adult, after realizing that she was bored with her dream job because it had become too calm and predictable. She highlights how often the symptoms are overlooked in high-achieving women, and how one’s cultural background can influence the way their ADHD shows up.

We also talk in detail about different mindfulness and meditation practices, and how to adapt them for ADHD. Ying’s tips include:

Ying also explained how she developed a consistent practice despite the fact that sticking to the same schedule every day doesn’t work for her. And, she described the benefits of mindfulness in her daily life, including the ability to return to the present moment, and responding to situations with less self-judgment. 

If you’re listening because you have ADHD and you’re interested in learning to meditate, I think you’ll get some really helpful ideas from this conversation!

And, I hope that this episode will also be helpful for mindfulness teachers who would like to make their teachings more accessible for neurodivergent students. Speaking as a teacher myself, I found some of the suggestions weren't what I expected (and they do break from tradition), but they make sense now with a greater understanding of ADHD.

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Guest Bio: Ying Deng is a passionate advocate for ADHD awareness and empowerment, with extensive experience in coaching and mindfulness. She is the founder of ADHD Asian Girl, a platform that provides support and resources for people with ADHD, especially Asian women. Through her work, she strives to increase representation and awareness of the unique experiences of Asian women with ADHD as well as make meditation more accessible for ADHD people. Ying Deng is a certified Transformation Life Coach with additional training in positive psychology. She is currently in Jack Kornfield and Tara Brach’s 2-year Mindfulness Meditation Teacher Certification Program.

You can learn more about Ying Deng on her website https://adhdasiangirl.com/ 

You can also follow her on Twitter and YouTube.

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. 

Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

This episode of the podcast is a guided meditation using Loving Kindness phrases. 

Metta (or Loving Kindness) Meditation is one of the heart practices from the Mindfulness tradition, and it’s a way of cultivating goodwill and friendliness for ourselves and others.

One of the techniques we use in Metta practice is to silently recite phrases to help invoke the intention of loving kindness. 

In this guided meditation, we will start by offering Metta phrases to another being (such as an animal friend or admired mentor) who is easy to wish well. In traditional Metta practice, this figure is called the "Benefactor."

Then, we'll turn the kind intentions we've generated for the Benefactor back towards our own selves. This method can be helpful for cultivating greater self-kindness or self-love.

The Loving Kindness phrases I offer are:

May you (I) be safe and protected from harm. May you (I) be happy in the midst of how things are. May you (I) be healthy, strong, and whole. May you (I) live with ease of well-being.

You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good!

If you want more context for Loving Kindness practices in general, I did two podcast episodes about Metta in 2022, so you can look up episodes 24 and 26 and learn more about the origins and benefits of Metta, as well as some helpful clarifications and tips.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. 

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

Have you ever wondered what the difference is between a Mindful Movement class and a Yoga class? That question is a little more complicated than it may first appear, and so that’s what we’re going to explore in this episode of the podcast.

While Yoga could certainly be considered a type of Mindful Movement, we’re going to break down the similarities and differences between a typical mainstream Yoga class and a movement class that is more like a dynamic expression of Mindfulness Meditation. 

I’ll be talking about the “Mindful Movement class” as a particular format that I use in my teaching to give structure to the practice of mindfulness-in-movement. And, I’ll share how this topic is personal to me, especially as I’ve evolved in my teaching over the last few years.

Features of a Mindful Movement Class vs. a Yoga Class:

Each of the above elements is explained in more detail in the episode, and if you noticed that I used the words “may” and “might” a lot in these bullet points, it’s because I’m describing my own perspective on Mindful Movement, rather than trying to speak for everyone! I don’t think that there’s widely-accepted consensus on this definition, at least at this present moment. 

“Mindful Movement” is a VERY broad term, but I think it can be useful to explore some definitions, as these choices connect to one’s intention for practice. 

And since the idea of a Mindful Movement class is less standardized, looking at it alongside the more familiar yoga class format gives us something to compare and contrast it with, which hopefully makes it a bit less abstract. My intention is not to declare that one form of practice is better, or that anything is missing from Yoga. Rather, this discussion is offered in the spirit of openness, respect, and possibility, so that we can all consider what kinds of classes might best serve our needs and intentions.

I’m hoping that what I share in this episode will be helpful whether you’re newly exploring movement practices, or you’re a teacher like myself who sometimes gets tangled up in names and titles for things… ;) -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. 

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

In this episode of the podcast, I have the honor of speaking with Dr. Kate Truitt about the Havening Techniques, which use mindful touch and intentional attention to change how your brain responds to stress. 

Dr. Kate Truitt is a licensed clinical psychologist, applied neuroscientist, and an internationally recognized expert in the neuroscience of trauma, stress, and resilience. She is the co-developer of the Havening Techniques and author of the book Healing In Your Hands: Self-Havening Practices to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience.

You'll hear about:

Dr. Truitt shares her own story of healing from traumatic grief and how Havening became such a big part of her work as a neuroscientist and clinical psychologist. We cover practical ways these tools can be used to shift the impact of a stressful event, and to decrease the likelihood of being triggered in a similar way in the future.

And, we also discuss how the intentional distractions and brain games in Havening help us redirect our attention away from overwhelming thoughts, and how this fits in with the mindfulness practice of non-avoidance, or turning towards whatever is coming up.

If Havening is new to you, this episode is a great place to start! Dr. Truitt shares so much information in this conversation, including tools you can put to use right away. Be sure to check the show notes page on my website for the additional resources and handouts that go with this episode.

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You can learn more about Dr. Kate Truitt on her website https://drtruitt.com/

Her book (discussed in this episode) is called Healing In Your Hands: Self-Havening Practices to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience (This is my affiliate link at Bookshop.org. If you purchase through the link, I receive a small percentage, at no extra cost to you, AND the profits benefit local bookstores.)

You can also follow Dr. Kate Truitt on social media: YouTube: https://www.youtube.com/c/DrKateTruitt TikTok: https://www.tiktok.com/@dr.katetruitt LinkedIn: https://www.linkedin.com/in/drkatetruitt/ Instagram: https://www.instagram.com/dr.katetruitt/ Facebook: https://www.facebook.com/DrKateTruitt

For more links and resources mentioned in this episode, find the show notes at https://www.movedtomeditate.yoga/podcast.

Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

This week on the podcast, I’d like to talk about “everyday mindfulness,” the practice of taking small moments to pause and be aware throughout your day. We’ll explore practical ways you can create a supportive mindfulness practice for all the moving parts of your real, beautiful, and (sometimes) messy life.

The advantage of everyday mindfulness is that we can incorporate it into what we’re already doing, so it doesn’t require any extra time. Practicing this way can be quite organic when we simply remember to be mindful while doing ordinary tasks. 

Many people find that being more aware during daily activities also has a way of making those moments more meaningful, and it creates little pockets of stress relief that can make a significant difference.

Everyday Mindfulness Points You’ll Hear About:

At the end of the episode, I’ll offer a menu of everyday mindfulness practices you can play with this week, including the 54321 practice (with the 5 senses), “waiting meditation,” using a mindfulness bell, and more.

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Information on the upcoming Mindful Movement Teacher Training can be found at movedtomeditate.yoga/mmtt. 

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram (or Threads!) at @addie_movedtomeditate (for mindfulness, movement, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

In this episode, I’m talking about unmasking the inner critic with my guest Andrew Lang. Andrew is a lifelong educator and a gentle, light-hearted facilitator of meaningful inner work. So, you’ll hear about how to recognize your limiting narratives and transform them – in a kind, embodied, and even playful way.

Andrew Lang is the author of a book called Unmasking the Inner Critic: Lessons for Living an Unconstricted Life. He offers an expansive definition of the inner critic, and how it includes everything from negative self-talk to emotional and physical constrictions that ultimately limit us and make us feel less whole.

Elements of Unmasking the Inner Critic That We’ll Cover:

Andrew also positions this deep internal work within the context of our lives in society, and we talk about how unwinding our individual confusion can contribute to changing harmful constructs like racism, meritocracy, patriarchy, and heteronormativity. You’ll hear about a few key moments that brought Andrew to this work, and how it’s unfolded through different phases of his life.

This is a really rich episode, and despite the seriousness of the topic, we had a lot of fun recording it! I hope you’ll enjoy listening to this conversation and come away with some ideas you can put into practice.

(And bonus: you’ll get some solid Pacific Northwest coffee recommendations at the end…) -- Guest Bio:

Andrew Lang is an educator in the Pacific Northwest, an alumnus of Richard Rohr’s Living School for Action and Contemplation, and author of Unmasking the Inner Critic: Lessons for Living an Unconstricted Life. Along with writing regularly, he facilitates workshops helping people to navigate their inner lives and explore their sense of identity and spirituality.

You can learn more about Andrew Lang and his book at https://www.andrewglang.com/

You can also follow him on Instagram (and Threads!) @andrewglang 

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is a guided meditation on Mindfulness of Sound! In this practice, we will use the sense of hearing to connect to the present moment.

During the recording, you will hear a few different meditation bells and singing bowls. This is not really a "sound bath" - rather, it's an experience of how you can use sounds in a Mindfulness Meditation practice, allowing hearing to become a meditative anchor.

Practicing Mindfulness of Sound Teaches Us:

You'll be guided to listen for the sharp beginning of the sound as the bell is struck, followed by the resonance as the bell rings, and then the fading away of sounds. We can direct our attention to specific sounds, and we can rest back into a more open awareness of the whole soundscape, and the silences between the sounds.

You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good!

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P.S. For more of a sound healing approach, check out Episode 67, which is an interview with holistic vocal therapist, Heather Gross. The show notes and resources for that episode include a recorded sound bath.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of Pacific Northwest nature and my adorable kitty, Mustache).

In today's podcast interview with Heather Gross, we learn about sound healing and gender-affirming voice therapy. This is a fun and empowering conversation that will inspire you to pay more attention to your own vocal self-expression!

As Heather states, "you can't separate the mind from the body, and you can't separate the voice from the self." This episode explores the power and potential held in the voice, and how deeply the voice connects to one's identity.

You'll hear about Heather's personal journey into sound healing, her recovery through chronic illness, and how it all started with an experience where she wasn't able to voice a loud and firm "no." This sound healing work is a practice of self-discovery that includes addressing limiting beliefs, releasing blocked emotions stored in the body, and tuning in to what authentic vocalization feels like for you.

Sound Healing and Holistic Voice Therapy Tools:

We talk about a variety of tools and modalities used in this holistic approach to vocal therapy.

Because her holistic vocal therapy approach greatly emphasizes the nervous system, the physiological benefits can include stimulating the Vagus Nerve, regulating heart rate and blood pressure, influencing gut-motor function, and supporting the immune system. 

Gender-Affirming Voice Therapy and Sound Healing for All:

Heather particularly specializes in sound healing and vocal therapy for gender diverse and LGBTQIA+ singers and speakers, helping her clients use their voices in ways that feel true and empowering for them. The goal is never to imitate someone else, or adopt a vocal mask for others' benefit, but to discover your own unique voice.

Anyone can benefit from checking in with their voice, whether you're a singer or not, and whatever your gender identity! This "vibrational medicine" can lead to increased happiness, confidence, and alignment, feeling empowered, freeing the singing/speaking voice, improving breath control, and soothing stress patterns that affect your throat and voice.

Enjoy this episode, and let us know what you learn about your vocal expression!

Guest Bio:

Heather Gross, MS CCC-SLP, RYT, INHC (she/her/hers) is a mind body integrative voice therapist and holistic health coach, specializing in gender affirming and trauma informed voice. Heather aims to provide a deeper experience of an embodied life and authentic self expression to become fully integrated with your voice, heart, and soul. She specializes in working with gender diverse and LGBTQIA+ singers and speakers, singing through chronic pain, and exploration of the voice and sounds as healing modalities. In addition to her background in voice therapy and vocology, Heather has sought out additional certifications and training in breathwork, yoga, mindfulness meditation, integrative nutrition health coaching, transformational coaching, and mental health informed care. As a vocalist, trauma survivor, and chronic pain warrior, she has become a lifelong learner of the mind, body, and voice connection. Through her own vocal journey, recovery, and healing, Heather has created a unique and holistic approach to help her clients uncover their most authentic voice and true selves. Heather is the owner of Live Vocally, a virtual voice practice and vocal studio, providing affirming and accessible holistic voice care and coaching.

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You can learn more about Heather Gross and her business Live Vocally through her website livevocally.com. You can also follow her on Instagram @live_vocally.

For more links and resources mentioned in this episode - including a FREE recorded soundbath with Heather! - find the show notes at movedtomeditate.yoga/podcast.

Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

The podcast is back this week with another guided meditation! Today, we'll explore the theme of practicing patience.

I start with a brief intro about patience, sharing why this wise aspiration is on my mind this week. The meditation follows, starting at about the 6:00 mark. (You can skip ahead if you've heard the intro before, or you just want to go directly to the practice).

Most of us will probably admit that we could use more patience in our lives. Patience is similar to equanimity (steadiness), but it tends to be more related to time. To be patient means we struggle less with how things are, or how/when they are happening. When we're feeling patient, we find we can work with things exactly as they're showing up.

Last week, I had plenty of opportunities to develop my patience skills, when things didn't go as expected. I was on a meditation retreat at a lovely location - something I had been looking forward to for months - and then I got hit by a stomach bug!

I had to practice patience with the situation, with my body, my energy levels, and with the time it took to start feeling better. Being that I was on retreat, I was really able to mindfully observe the cycles of struggling and letting go with the circumstances of the moment. It might not have been the practice I signed up for, but it was still good practice! 

In the meditation, we'll tune in to this skillful quality of patience. Through simple, intentional breath awareness, we can learn what patience feels like in the body and build our familiarity and capacity for this wisdom energy.

As we practice, we can begin to let go of the attachment to timelines and the desire to be in control...breath by breath.

No special equipment is needed for the meditation! Feel free to sit in a chair, on a cushion, or practice lying down.

P.S. If you want to explore this theme further, check out Episode 17 of the podcast which was called "Deeper Dive: Patience and Persistence."

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is a little different - rather than a talk or an interview, I'm offering a short practice! Find a quiet spot, pop in your headphones, and try this Guided Meditation: Mindfulness of Breathing, 4 Ways.

(If you want to skip my brief intro and go right to the meditation, you can fast forward to 1:55.)

This guided meditation offers a beginner-friendly introduction to Mindfulness of Breathing, or a nice refresher for those who are already familiar with breath meditation.

The breath is a very common "anchor," or focal point in Mindfulness Meditation. And yet, it can be a challenge to connect with the breath - sometimes it feels too subtle, or sometimes it's intertwined with stress and anxiety. 

This is why it's important to explore a few different ways of sensing the breath. We can be present with the breath as it moves in different locations in the body, or by listening to the sound of the breath.*

Once you've chosen your preferred way to pay attention to the breath, we'll stick with it for a while and practice coming back to that anchor when the mind (inevitably!) wanders.

You can do this meditation seated on the ground, or in a chair, or lying down. Any position that's kind and friendly to your body is good!

* And, if none of these mindful breathing strategies work well for you, that's ok! You might just want to explore other anchors and techniques, like Mindfulness of Sounds, the Body Scan, or Walking Meditation.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In this episode of the podcast, we step back and consider: what is mindful movement?

Both the words “mindfulness” and “movement” are used in a wide variety of ways, so it’s not always obvious what is meant by either, or in the combination that is “mindful movement.” I will talk about the most common or general way of defining mindful movement, and I’ll also share some thoughts on how to take that further – allowing movement to become a richer, embodied expression of mindfulness.

A simple definition of mindful movement could be “movement done with awareness.” This could be any kind of movement - of course including things like Yoga, Tai Chi, and Qigong, but also walking, hiking, running, Pilates, weight lifting, or swimming. In whatever ways you want to move your body, you could do those activities with full presence.

Moving with awareness is likely to enhance the safety of your movements, and also bolster the mental health benefits of whatever movement activity you’re doing. And, there’s some evidence that mindfulness could also enhance the physical health benefits of movement.

I also bring in the term “movement-based mindfulness” to point to the possibility of leaning even more into the meditative training potentials that exist within movement. This approach might be useful for those seeking an alternate route for exploring contemplative experiences (where you don’t always have to be still), or for meditators interested in translating their mindfulness practice from stillness into action.

What is mindful movement? It includes:

When we practice “mindful movement,” it can be a form of body-based mindfulness practice, touching into the full spectrum of mindfulness teachings. Join me to explore de-compartmentalizing meditation and movement, so that these practices can enrich each other and be accessible for more people!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Don't forget to check out the NEW Moved To Meditate course, starting on May 30th! 

Ease In To Meditation: A Movement-Based Mindfulness Course is an 8-week program that covers many of the same principles you would learn in any introductory mindfulness meditation program, but with a key difference in method...

You'll be learning the mindfulness skills FIRST through movement, getting familiar with what mindfulness feels like, calming your nervous system, and gaining confidence that you can apply those techniques in sitting meditation.

More Info here: https://movedtomeditate.yoga/movement-based-mindfulness-course-ease-in-to-meditation/

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is about mindful resilience, inspired by a Tai Chi balance training that I took last week.

The TaiJi Quan Moving for Better Balance training is a program developed by Dr. Fuzhong Li, a scientist at the Oregon Research Institute. It is based on traditional Tai Chi, but with some significant adaptations that tailor this program to balance training and fall prevention.

What really struck me about this program was how it emphasizes capacity-building, neuroplasticity, and physical resilience. To improve balance, this training gently (but consistently) challenges your edges of stability. You practice leaning, stepping, wobbling, and simulating some instability so that you can learn to catch yourself before falling. (This program has been heavily researched on fall-risk populations, and the results are impressive.) 

Resilience means that we can handle challenges and bounce back to a healthy baseline state - whether we’re talking about emotional resilience, nervous system resilience, or physical resilience. 

Mindful Resilience Topics You’ll Hear About: 

So, today's episode is all about connecting the dots on the theme of resilience! There are many ways this principle shows up in mindful movement practice, where we have the opportunity to develop resilience on each of these different levels. Over time, this translates into trusting yourself more and more, and knowing that "you've got this"...whatever "this" is. 

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Don't forget to check out the NEW Moved To Meditate course, starting on May 30th! 

Ease In To Meditation: A Movement-Based Mindfulness Course is an 8-week program that covers many of the same principles you would learn in any introductory mindfulness meditation program, but with a key difference in method.

You'll be learning the mindfulness skills FIRST through movement, getting familiar with what mindfulness feels like, calming your nervous system, and gaining confidence that you can apply those techniques in sitting meditation.

More Info here: https://movedtomeditate.yoga/movement-based-mindfulness-course-ease-in-to-meditation/

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In this episode of the podcast, I’m going to talk about four of the most interesting benefits of mindful movement...that you probably haven’t heard about.

Do you find it motivating to know how your practice is benefiting you? Or are you (perhaps) the kind of person that won’t decide to do a new activity unless you really understand why it’s worth your time and effort? 

I can absolutely relate to that, so that’s why this episode is going to be dedicated to talking about some of the many benefits of mindful movement practice. I’ll be highlighting four interesting possibilities that you probably haven’t heard about, so we’re going beyond the standard list of positive outcomes (like stress relief, improved focus, and physical relaxation).

You’ll hear about:

As you’ll hear, some of the mindful movement benefits I mention are examples of how these practices can support us psychologically and even socially, if we’re paying attention on those different levels. And, a few of these benefits relate to the combination of movement and mindfulness, so there’s a kind of multiplier effect.

This episode draws from several different books and research articles, so be sure to check the episode page on my website to find all the links and resources. 

I hope you’ll find some of these mindful movement benefits intriguing, thought-provoking, and perhaps motivating!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In this episode, I’m talking about chronic pain and yoga with my guest Mandy Ryle. Mandy is an evidence-based Yin Yoga teacher, and this is an information-packed conversation about how Yin Yoga fits into the pain care equation for her students.

We talk about what is (and is not) part of a pain care-informed approach to Yin Yoga, and how it is much more than finding the “3 magic poses” for whatever part of the of the body is in pain.

Mandy also talks about her experiences with hypermobility and Yin Yoga, and we have a great discussion about how Yin Yoga actually affects our muscle and connective tissues, according to the research on static stretching (it may not be what you’re expecting).

What you’ll hear about chronic pain and yoga:

Listen for an eye-opening and hopeful conversation on chronic pain and yoga, from a Yin perspective!

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Sign up for Mandy Ryle's FREE 7-Day email course, Introduction to Pain Care Yoga

or hear more from Mandy on The Yin Yoga Podcast

or visit her website for more information.

For even more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast

Feel free to reach out through my website with your thoughts on this episode! You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today's episode of the podcast, I'm discussing the most common meditation myth: the idea that you need to get rid of your thoughts. You'll hear about Mindfulness of Thinking, how thoughts fit in to meditation practice, what we can learn by observing those thoughts, and some techniques to try.

I’m hoping that if you’ve heard this meditation myth, you’ve also had someone tell you it’s false! But here’s the thing - just having the myth busted probably isn’t enough. You can know that you don’t have to get rid of your thoughts to meditate…but what next? 

You also need to know what to do with all those thoughts, and how to go about your practice. Fortunately, there are ways to work with the mind – it’s not like you just have to sit there and suffer through all your thoughts and hope for the best.

We’ll cover:

-    how paying attention to the mind is an essential part of Mindfulness Meditation -    how to “step back” from the waterfall of thoughts and observe what’s going on -    how your nervous system may be driving the busy-ness in your mind -    several mindful inquiries you can use to explore the thinking process, without getting lost in it.

I also talk about one of my first meditation retreats, where something triggering came up and I got really stuck on some thoughts. It was during this experience that I learned one of my favorite meditation techniques (foreground/background) from one of the teachers on the retreat, Larry Yang.

If you’ve said, “I can’t meditate because my mind is too busy” or “I tried meditation, but I couldn’t stop thinking,” then please listen to this episode! I hope it will give you another way of looking at meditation, as well as some useful tools for working with your mind. -- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today’s episode, we’re talking about green exercise and mindfulness in nature! My guest, Jessica Patching-Bunch (JPB) fills us in on all the benefits that moving outside can provide to the body, brain, and our general well-being.

Green exercise is deliberate movement in a natural environment – everything from hiking or biking outside, to Tai Chi in the park, to swimming, and many other activities. I know from my personal, subjective experience that being outside is good medicine, but since JPB has a neuroscience and research background, I wanted to pick her brain about the science of green exercise. 

You’ll hear about:

We talked about different ways to be mindful in nature, giving examples like the Japanese concept of “forest bathing” (shinrin-yoku), and JPB’s own practice of noticing “pretty little things.” And, we also touched on how exposure to the discomfort of being out in the elements – like when it’s hot, cold, or rainy – could help us develop stress resilience. 

I hope this episode will inspire you to take your movement outside in the coming seasons – or to at least look out the window more during the day! -- You can learn more about Jessica Patching-Bunch (JPB) through her website 

and by listening to her podcast, Brain Body Resilience! 

You can also follow her on Instagram @jpb.brainbodyresilience  

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's episode of the podcast is a little different than usual, because it’s about a book! I’m talking about why awe is good for us, drawing from what I learned by reading Dacher Keltner’s new book, Awe: The New Science of Everyday Wonder and How it Can Transform Your Life.

In case you didn’t know, researchers are studying awe - as in the feeling of amazement or wonder, the experience of having your jaw drop, or those moments when you get goosebumps. It turns out this is very good for us!

There are benefits for us as individuals, as awe impacts our physical and mental health. But, there are also big implications for how awe affects our attitudes towards others and the planet.

You'll hear about:

The research suggests that awe may have many benefits, including activation of certain brain regions, release of helpful neurochemicals (like dopamine), positive effects on mood and life satisfaction, and even decreases in inflammation markers in the body. On a societal level, awe could contribute to our human co-existence by decreasing the tendency toward materialism, and increasing generosity and cooperative behaviors.

Listen for more of my take-aways from this book, including many themes that are relevant to mindfulness, wellbeing, and building a kinder world.

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Find the book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with your thoughts on this episode. I would love to know if you read the book, and how you practice cultivating awe! You can also connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

This week, we have an inspiring podcast conversation with Sharon Shelton about the benefits of learning meditation in community, through mindfulness mentor groups. Sharon is a mindfulness and dharma teacher and certified life coach, and one of the founding teachers at Cloud Sangha.

You'll be energized by Sharon's passion, as she describes the power of mindful connection. She explains how exploring mindfulness in community can strengthen your individual meditation practice, and that it can also be part of a larger movement of transforming the isolation, division, and distress that’s so apparent in our society.  

We talk about her work with Cloud Sangha, an online meditation practice community founded by Tara Brach and Jack Kornfield, and how she's been surprised by the level of authentic community forming in this virtual space. Sharon also describes what a mindfulness mentor group is, and how it supports a depth of practice through continuity and accountability.

You'll hear about:

Sharon gives several examples of how practicing in community can help us find more skillful ways of being with the challenges of our times - rather than defaulting to anxiety, apathy, or self-righteousness.

Listen in, and perhaps find hope in this bold vision for a more mindful, compassionate world!

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You can learn more about Sharon Shelton through her website

or connect with her through Cloud Sangha

or through her MeetUp community Listen to Your Life.

And, you can follow her on Instagram @loveactivist.

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Lastly, you can follow the podcast (and Addie, the host) on Instagram at @addie_movedtomeditate (for mindfulness, movement, yin yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today’s podcast episode, I’m talking about Yin Yoga Meditation. Not only is this slow, mindful yoga practice a fantastic gateway to sitting meditation, but it can truly be a meditation practice in itself - if you practice with that intention.

You’ll hear how Yin Yoga might be a more approachable way to learn meditation, and exactly how you can develop meditative skills within your Yin Yoga poses. We’ll go over ways that Yin Yoga is different from other styles and how its physical benefits can translate to getting more traction in your meditation practice.

Yin Yoga can also be a way to deepen and enrich your meditation practice, for those who have more meditation experience. So, I will also address how Yin Yoga promotes fuller embodiment, helps meditators integrate their insights, and how it can help unwind sticky emotional patterns.

This episode covers:

- the Yin-like qualities inherent in Mindfulness

- the benefit of learning meditation in the “bite-sized” increment of a Yin Yoga pose

- finding a tangible anchor (or focal point) for meditation in a Yin Yoga pose

- different Mindfulness Meditation techniques you can learn within a Yin Yoga practice

- how the Yin Yoga practice soothes the nervous system, making meditation easier

I hope this episode will inspire you to explore embodied meditation, and will give you some clear ideas of how to do that through Yin Yoga! 

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Check out the MTM Yin Yoga Teacher Trainings: Live online training or the on-demand course.

Feel free to reach out through my website with questions or your thoughts on this episode. Or connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

If you’re someone who’s dabbled with mindfulness practices, but struggled to create a real meditation habit, today’s episode is for you! My guest is Chris McDonald, and in this episode, we’re discussing the ins and outs of how to develop a meditation practice that sticks.

Chris McDonald is a holistic therapist, which means she integrates practices like yoga and meditation into her mental health therapy work with clients. Through that work, she has gained a LOT of experience helping people to get started with meditation and overcome the obstacles that keep the practice from truly taking root.

Developing a meditation habit is a process that takes time, and in this conversation, you’ll hear from two experienced practitioners who can help you with some of the disconnects and hang-ups that keep you from benefiting from a regular practice.

You’ll hear about ways to support your meditation habit like: 

We also discuss some important frameworks and attitudes that influence how we approach meditation, including:

Chris offers tons of realistic, practical tips that can help you figure out how to fit meditation into your life! This episode will leave you feeling motivated and much-better prepared to develop or renew your own meditation habit. -- You can learn more about Chris McDonald through her website and podcast at holisticcounselingpodcast.com. 

You can also follow her on Instagram @holisticcounselingpodcast 

or @holisticcpodcast on TikTok!

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

This week on the podcast, we have a conversation with Jill Weiss Ippolito, a leader in the field of yoga activism for social change. Jill is the Founder of UpRising Yoga, a non-profit known for its trauma-informed work with incarcerated youth.

We talk about the beginnings and recent evolutions of Jill’s work through UpRising Yoga, and how she sees their programs as more than “just” yoga classes, but as part of a systemic social change effort. As Jill says, “why be a volunteer when you can be a pioneer!” 

She also shares her own story of being in juvenile hall as a teenager, and how that experience informs her work.

You'll hear about:

You might be surprised (and inspired) to hear how these yoga and mindfulness programs have helped inform policy change and the shift toward more trauma-informed care and community-building. We also talk about how the pandemic affected the direction of these programs, and how the work is now expanding to include more meditation and expressive arts.

In addition to teacher trainings, Jill also offers coaching for individuals in this field, so I took the opportunity to ask her for some practical tips for those starting service-oriented projects. 

If you’ve ever wondered about using the skills and benefits of yoga and mindfulness practice in your community, don’t miss this episode!

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You can connect further with Jill Ippolito through her organization uprisingyoga.org, or find info on her Deep Shift Coaching services at yogaforhealingtrauma.com. 

On Instagram, follow @uprisingyoga and @yoga_for_healing_trauma.

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, to connect further with your host (Addie), you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today's podcast episode I reflect on my take-aways from the changes and transitions of the past year. I will share four tips for mindfulness in challenging times, along with some uplifting stories and lessons I've learned along the way.

This isn't a "new year, new you" podcast episode - instead, I hope it will offer some companionship for any time you find yourself immersed in a tough experience, or emerging from a difficult cycle in your life.

You'll hear a story about how a butterfly once drew me out of a stuck place and helped to open my perspective. And, I talk about navigating some past experiences like having my business partner pass away shortly after the grand opening of our yoga studio in 2016.

Tips for Mindfulness I talk about in this episode:

Listen in and gain a little inspiration! Whether you're going through a challenging time, or you're simply looking ahead to the unknowns of a new year, mindfulness practice can be an amazing support along the way.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with questions or your thoughts on this episode. Or connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Is it better to be mindless, rather than mindful, in some situations? Well, that would depend on what you mean by mindful vs. mindless – and apparently, we’re not all talking about the same thing!

In this podcast episode, we will look at these terms - mindful vs. mindless - and how they might apply to movement practice.

I recently came across an article in Scientific American entitled "Sometimes Mindlessness is Better than Mindfulness" by Alexander Burgoyne. That statement definitely got my attention, but I soon realized that the author was using the terms “mindful” and “mindless” very differently than the way I would use them as a longterm practitioner of Buddhist Mindfulness Meditation. 

The author's point was how easy it is to get in your own head when you over-focus on a task that doesn't require your constant micromanagement. One example was a golfer who has mastered their swing, and thus performs better when they don't put all of their attention on the mechanical details of that movement.

But is it useful to label that over-thinking mode as "mindfulness," and to suggest that the solution is to be more mindless?

In this episode, you'll hear about:

I will also give some examples of what I think mindless movement actually looks like: planning your grocery list during Tai Chi, competing with the person on the next yoga mat, or pushing past what you're actually feeling in your body because of your expectations.

True mindfulness practice is not at odds with the value of automaticity or mastery of a skill. In fact, we teach and learn mindfulness through simple, repetitive, and easy-to-learn movements precisely because that allows us to let go of the mechanics and "drop in." If you've ever felt really present while doing a familiar yoga sequence or Qigong flow, you know what I mean - the simplicity makes it possible for the mind to get quiet and receptive. 

So, join me for this exploration of what it means to be mindful or mindless!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can sign up for your "Library Card" to access this month's FREE practices in the Moved To Meditate Class Library!

Feel free to reach out through my website with questions or your thoughts on this episode. Or connect with me on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

My guest today is Maria Jones, author of The Chair Yoga Handbook: A Comprehensive Guide to Teaching Chair-Based Yoga. In this conversation, Maria also shares her perspective as a person living with Systemic Lupus, and talks about how Chair Yoga benefits those with chronic illness.

You'll hear about Maria's journey with auto-immune disease, getting diagnosed with Systemic Lupus, and dealing with symptoms like joint pain, serious fatigue, and kidney failure. She sought out yoga as a way to support her health, starting with more active yoga, movement, and dance. A little later, she discovered Yin and Restorative Yoga practices, but the breakthrough really came when she learned about Chair Yoga. Now Maria shares Chair Yoga with a variety of students, including elders and people with Multiple Sclerosis.

Chair Yoga Benefits We Discuss:

I also asked Maria about her go-to tips for working with fatigue (hint: it's not coffee!). She shared some really helpful ideas for balancing energy through pausing, breathing, and choosing uplifiting (but non-tiring) positions. This episode is full of insights and information, so give it a listen!

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For more information, check out the book The Chair Yoga Handbook: A Comprehensive Guide to Teaching Chair-Based Yoga by Maria Jones. Or, connect with Maria through her website yuvayoga.co.uk or on Instagram @yuvayogauk.

For all the links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, to connect with me (Addie, the podcast host) you can explore my therapeutic yoga and mindful movement classes in Moved To Meditate Class Library!

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today’s episode, I speak with Dr. Tracey Meyers about her new book Yin Yoga Therapy and Mental Health. We discuss how Yin Yoga can be a particularly useful - and even transformative - practice for supporting different kinds of mental health challenges, from anxiety and depression to PTSD and traumatic brain injury.

Tracey describes how Yin Yoga became her go-to practice for supporting clients with mental health challenges, and how it differs from other forms of yoga. She gives examples of Yin Yoga Therapy practices for depression, anxiety, and trauma recovery.

She speaks about Yin Yoga in a very practical, but nuanced way, which will be helpful for anyone looking into Yin Yoga Therapy as a part of their mental wellness, and also for Yin teachers who wish to be more mental health informed. 

Yin Yoga Therapy Topics in this Conversation:

If you’ve mainly thought of Yin Yoga in terms of stretching or its physical effect on the body, this conversation will offer you a different perspective! Listen and learn about the potential of Yin Yoga Therapy as a support for mental health and wellbeing.

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- Check out the book Yin Yoga Therapy and Mental Health by Tracey Meyers, Psy.D.

- Or, connect with Tracey via her website traceymeyerspsyd.com.

- For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

- And, you can find lots of Mindful Yin Yoga classes to explore in the Moved To Meditate Class Library at movedtomeditate.yoga/classlibrary!

- Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today’s podcast episode is about how slow mindful yoga can help us be more present for our lives. By learning the art of slowing down in a variety of ways through mindful movement, we can develop tools that serve us far beyond the mat – where it really counts.

While busy-ness and activity are praised by our culture, many of us actually harbor a deep longing to slow down. Life can feel so full, with all of the  things we want to do and the things we have to do. We do our best to balance all of our responsibilities and all of our roles, but it often seems to require a pretty demanding pace.

Even when we squeeze in time for the things we enjoy, it can be hard to actually savor them. If we haven't shifted out of auto-pilot, distraction, and speed, how can we be present?

Truly slowing down is a process, and it’s extremely helpful to have tools that teach us how to do that. Otherwise, slowing down remains an unfulfilled wish – it doesn’t happen because we don’t know how to bridge that gap from our daily life momentum into a quieter way.

In this episode, you’ll hear my six suggestions for slow mindful yoga practice:

1) Do a mindful check-in at the beginning, middle, and end of your practice. 2) Slow down your breath. 3) Try styles of yoga that are generally slower. 4) Play with the pacing of your movements. 5) Have moments of improv (intuitive, responsive, unplanned movements). 6) Incorporate a Mindfulness Meditation technique like the Body Scan within your poses.

Your mindful yoga or mindful movement practice can be the ideal place to get familiar with how to slow down, what slowing down actually feels like, and to understand which tools and techniques work best for you personally. And, many of these can also be used during the day as quick “movement snacks” or mini-mindfulness sessions.

Listen in for details – the how and why – for these six ways to slow things down.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

And, you can find lots of slow mindful yoga classes to explore in the Moved To Meditate Class Library!

I’m also on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today's podcast episode, I talk about something that used to be quite controversial in the yoga world: Yin Yoga props.

While it's (hopefully) not the hot debate it once was, the misconception is still out there that we don't use props in Yin Yoga. In my continuing effort to dispel the myth, I'll talk about all of the ways I think props fit in to the Yin Yoga practice, why it's important, and why we should keep making sure that students and Yin Yoga teachers know that props are welcome here.

You'll hear about:

I hope this episode will leave you feeling empowered to use the support you need in your practice. You'll have all the talking points you need to explain the benefits Yin Yoga props can have for promoting safety, healthy tissues, a calmer nervous system, and a meditative state during the pose.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

You can find my Yin Yoga Poses + Props course, an 8-hour on-demand training, at movedtomeditate.yoga/onlinecourses.

Or, for accessible guided practices that align with these podcast topics, check out my Moved To Meditate Class Library at movedtomeditate.com.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today's podcast episode is about learning to meditate, and the pros and cons of using meditation apps. I'll talk about how I think the apps are best used, and what else you might want to look for to support your growing meditation practice.

These days many people are getting interested in learning mindfulness or other forms of meditation. We've been hearing about the many documented benefits to physical and mental health, and many of us turn to meditation to get to know ourselves better. Lots of new meditators dip their toes in to practice through one of the many popular meditation apps that you can download onto your phone (like Calm, Headspace, or Insight Timer).

Personally, I think these apps have some great features, and I wish I'd had access to them when I first started my practice. On an app, it's easy to find guided meditations, it's not intimidating, and it's available day or night.

That said, there's more to learning mindfulness beyond listening to guided meditation tracks online. To really benefit from your practice, you'll want to learn more about the context. Each meditation technique exists within a bigger picture, and it helps to understand more about that framework, as well as the philosophies and wisdom teachings go along with them. 

And, meditation apps cannot provide a clear pathway for progressing your practice. After you’ve done the same meditation for a while, how will you know what the next steps are?

You'll hear about a few of the roadblocks I've experienced in my practice, and how having a teacher and community helped me move past those moments of confusion and frustration. I'll also talk about the role of guided vs. silent meditations, having a meditation coach or mindfulness mentor, and some resources for expanding your practice.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

Or, for accessible guided practices that align with these podcast topics, check out my Moved To Meditate Class Library at movedtomeditate.com.

Find more insightful podcast episodes at movedtomeditate.yoga/podcast.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

In today’s episode, I talk about intensity and why it might be revealing to take a look at its role in mindfulness and movement practice.

Whether you notice that you tend to crave intensity on the mat, or you tend to avoid it, it's something you can learn to work with skillfully. Of course, life itself is intense sometimes, and we can't really avoid that. But if we see our practice as a kind of laboratory for life, we can actually see how being mindful of strong sensations in a yoga pose might translate to breathing through a challenging moment during the day.

Here we’ll explore different expressions of intensity in mindful movement or yoga, like strong physical sensations, faster movements, more dramatic or acrobatic poses, environments like heated rooms, or having powerful emotions come up during practice.

Clearly, not all intensity is bad or even avoidable, but it’s possible we have a cultural bias towards intensity. In movement practice, we can easily be drawn to whatever is most obvious (intense = obvious), but going deeper in our practice has more to do with getting curious about what we’re NOT seeing already.

You’ll hear about:

Listen and reflect on what “going deeper” means to you! Perhaps you’ll come away from this episode with some new ways of looking at your experiences on the mat.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

For more information on the Mindful Movement Teacher Training, which explores each of these movement modalities through a lens of mindfulness practice, check out movedtomeditate.yoga/mmtt.

Or, for accessible guided practices that align with these podcast topics, check out my Moved To Meditate Class Library at movedtomeditate.com.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

I’m happy to be back today with a new episode about mindful movement! There was an unexpected hiatus, because I had to travel to Alabama and spend 3 weeks helping with some significant family health-related challenges.

A silver lining of that very difficult trip was seeing how much my meditation and movement practices made a difference in my ability to make it through that experience.

And so in this episode, I’m talking about some of the specifics of what I include in my “interdisciplinary” practice and celebrating what I've learned from the different movement modalities that I’ve benefited from over the years.  

In particular, I'm going to talk about how I engage with 3 different movement modalities - yoga, somatics, and qigong - and what I think they each offer to the development of embodied mindfulness.

Understanding the different gifts of these practices helps me choose what tool I might need on a given day, or how I might combine specific elements from multiple modalities to design a mindful movement class sequence.  

I talk about how:

And, you’ll hear about how all of these practices assist with nervous system regulation and with making meditation more accessible and effective.

I hope this episode will spark your interest to explore a new genre of movement, or to play a bit with the breadth and depth of your practice toolkit!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

For more information on the Mindful Movement Teacher Training, which explores each of these movement modalities through a lens of mindfulness practice, check out movedtomeditate.yoga/mmtt.

Or, for accessible guided practices that align with these podcast topics, check out my Moved To Meditate Class Library at movedtomeditate.com.

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitty, Mustache).

Today we have a warm and inspiring conversation with Kristin Vikjord about her book, Inner Spark. We talk about re-kindling your own light and inner guidance, especially at times in your life when you feel a bit lost or burned out. 

Kristin is a clinical psychologist, based in Bodø, Norway, and since she's also a yoga and mindfulness meditation teacher, we met several years ago when we were in training together at Spirit Rock Meditation Center. 

You'll hear how Kristin's grandmother inspired the concept of the "inner spark," and how that memory helped her navigate the challenges of early motherhood. The majestic Norwegian landscape, where Kristin lives (just north of the Arctic Circle) is also a major source of wisdom for her, and we talk about how nature can be a resource for strength, and even hope, in the midst of our struggles.

We also discuss:

Enjoy this conversation and let us know how you are tending to your own inner spark!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

To connect further with Kristin, visit her website at kristinvikjord.com, or follow her on Instagram at @kristinvikjord.

To connect further with me (Addie), check out my Class Library at  movedtomeditate.com

or take a look at the upcoming Mindful Movement Teacher Training that I mentioned in this episode!

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this week's episode, we're exploring a new Deeper Dive theme - grounding. For the month of August, we'll be emphasizing practices that help us find steady ground in the present moment.

Many of us have an intuitive sense of what we mean by "grounding." I'll unpack several factors here that I consider part of grounding - from present moment awareness, to connection with external surroundings, paying attention to our contact with the literal ground, and embodiment.

When we feel really grounded on these different levels, there’s a sense of wholeness, steadiness, and clarity. And yet, there are many, many factors in our modern daily lives that pull us away from that sense of groundedness. 

You'll hear:

Lastly, I give an extensive (and hopefully fun) list of grounding practices you can try. These suggestions include specific ways of breathing, focal points in the body, activities in nature, and recommendations for home and daily routines.

Listen in, and let me know what your favorite grounding practices are!

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As mentioned at the beginning of the episode, to receive the Deeper Dive worksheets on this month’s theme of Grounding, you can sign up for the MTM email newsletter here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

For guided practices that align with these podcast topics, check out my Moved To Meditate Class Library at movedtomeditate.com.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

This episode is a conversation with the wonderful Qigong teacher, Mimi Kuo-Deemer. We discuss this beautiful mindful movement and energy practice from China, and how it invites us to harmonize with the elements of the natural world.

You'll hear Mimi's fascinating description of Qigong's history, including her insights from analyzing the Chinese characters for Qi (energy) and Gong (work/skill). We also talk about her experiences living in the US and in China, and how she got started with Yoga and Qigong when she needed embodiment practices to remedy her burnout and health challenges.

We cover:

Lastly, I asked Mimi about working with the emotional energy of anger, given the intensity of current events. You'll hear how Chinese Medicine defines "good anger" and what trees can teach us about growing through this natural (if challenging) emotion.

Enjoy this conversation!

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

To connect further with Mimi, visit her website at mkdeemer.com, or follow her on Instagram at @mimikuodeemer.

To connect further with me (Addie), check out my Class Library at  movedtomeditate.com

or sign up for information on the upcoming Mindful Movement Teacher Training that I mentioned in this episode!

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today we have a really interesting conversation with Diana Zotos Florio, one of the founders of Threes Physiyoga. We talked about awareness and embodiment, yoga and physical therapy, and how all these practices can support us to live life fully.

Diana talks about re-thinking the paradigm where we go to physical therapy episodically to "fix" injuries, rather than engaging in smart movement practices to prevent pain and maintain health. We also explore what yoga and mindfulness may contribute to physical therapy treatment, and what she learned about pain from treating stressed out New York City investment bankers earlier in her career.

You'll hear about:

You'll feel inspired to connect the dots between your yoga and physical self-care practices, and all the activities you do throughout the day. There are is so much useful information in this conversation - listen in and let us know what your favorite take-aways are.

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For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

To connect further with Diana, visit the Threes Physiyoga website, or follow her on Instagram at @threesphysiyoga.

To connect further with me (Addie), check out my Class Library at  movedtomeditate.com

or the upcoming live online classes I mentioned at movedtomeditate.yoga/livestream-classes.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

It's time for a new Deeper Dive theme! For the next month, we'll be exploring Focus, or the practice of concentration. This is all about how we pay attention to where our attention is going, either in stillness and meditation, or in a yoga/movement practice, or going about our day.

Focus is a really powerful tool, because it gives us more choice in what we give our attention to - and that can have a huge impact on how we feel, how our perspective is shaped, and where we're spending our time and energy.

This is an important skill to have, whether you are dealing with physical pain that takes up a lot of mental energy, or states like anxiety and worry that capture the mind, or if you're just struggling to process the intensity of news and politics these days.

You'll hear about:

We'll also nerd out a little with some neuroscience on the Default Mode Network that's active in your brain when your mind is wandering, and I'll give some examples of different "anchors" you can use to steady your mind in meditation.

Give it a listen, and practice Focus along with the MTM community all month (and beyond)!

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As mentioned at the beginning of the episode, to receive the Deeper Dive worksheets on this month’s theme of Focus, you can sign up for the MTM email newsletter here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

To connect further with me (Addie), check out my Class Library at  movedtomeditate.com

or the upcoming Mindfulness Circle I mentioned at movedtomeditate.yoga/livestream-classes.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache)

In today's episode, I talk with Emilie Reid, founder of Seasonal Intentions. Emilie helps her students and coaching clients find balance through seasonally-focused self-care routines that draw from Yoga, Ayurveda, Chinese Medicine, and more.

This is a really fun and inspiring conversation that we somehow happened to record just before the Summer Solstice (or, Winter if you're in the Southern Hemisphere!). So, you'll definitely pick up some tips for navigating this next season and savoring its energy.

We talked about how paying attention to seasonal rhythms can benefit us on physical, emotional, and social levels, because it's not just about the "what" we do, but the "when" and "why." We touch on seasonal eating, movement and exercise routines, and how Emilie adapts her yoga practice throughout the year to stay in tune with her needs.

Like me, Emilie closed her brick and mortar yoga studio during the pandemic, and also recently moved to a new state. So, she has some excellent self-care suggestions to help during times of significant change...and you'll also hear what she learned during her stint as a volunteer organic farmer in Italy. Join us for this delightful conversation, and be inspired to embrace change with a little less stress!

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To connect further with Emilie, visit her website at seasonalintentions.com or follow her on Instagram at @seasonalintentions_.

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

To connect further with me (Addie), check out my Class Library at  movedtomeditate.com

or the upcoming meditation classes I mentioned at movedtomeditate.yoga/livestream-classes.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today's episode is a continuation of the bodyfulness theme, picking up from two episodes ago when I introduced this Deeper Dive topic. Bodyfulness is also called "embodied mindfulness," "somatic awareness," or "mindfulness in the body." In this talk, I get a little more specific on some practices and inquiries we can use to explore and develop embodied mindfulness.

I talk about how I had an early experience in my yoga practice (in Savasana) that gave me a taste of deep, vibrant presence. And then, at another time, how I felt distant and separate from the present moment, even though I was in a beautiful place having a lovely experience. 

We'll also cover the concept of Bottom-Up vs. Top-Down processing, and how these theories of perception might help us explain what is going on when we're feeling embodied or disembodied. Bottom-up processing is rooted in our sensory experience in the present moment, while Top-down processing relies more on concepts, memories, and cognitive frameworks to interpret our experience. We'll look at how our yoga and meditation practices utilize both types of processing, and consider when each might be useful.

Finally, I'll offer some suggestions for approaching re-embodiment, or enhancing your bodyfulness, in both yoga and meditation practice. This speaks to the question of using mirrors in yoga practice, how we incorporate alignment rules in asana, and how touch might be part of learning to "listen" to your sensations.

Hopefully, you'll come away with inspiration and some concrete ways to engage with this lifelong practice of bodyfulness.

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As mentioned at the beginning of the episode, to receive the guided meditation and Deeper Dive worksheet on this month’s theme of Bodyfulness, you can sign up for the MTM email newsletter here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find on-demand yoga classes and guided meditations in the Moved To Meditate Class Library that align with all that we discuss on the podcast. Let’s practice together!

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today's conversation is with Kristine Weber, the founder of Subtle Yoga. Kristine is a leading world authority on the neuroscientific benefits of slow, mindful movement and an advocate for the use of these practices as a solution to the healthcare crisis. 

Recently, the CDC (US Centers for Disease Control) put out new guidelines for the medical profession about chronic pain and the use of opioids, and they mentioned yoga in their report. I talk to Kristine about how significant it is that yoga was included as a potential intervention in the pain crisis, and how she's been involved in representing the yoga therapy field in this national discussion.

You'll hear about:

We covered a lot of ground in this fascinating conversation, including the question of whether yoga therapy will one day be covered by health insurance (in the US), and what it will take for government and healthcare institutions to embrace yoga as part of the public health strategy.

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To connect further with Kristine, visit her website at https://subtleyoga.com/ or follow her on Instagram at @subtleyoga.

For more links and resources mentioned in this episode, find the show notes at movedtomeditate.yoga/podcast.

To connect further with me (Addie), check out my Class Library at  movedtomeditate.com.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In today's episode, I'm introducing the theme of bodyfulness, or mindful embodiment, which will be our MTM Deeper Dive for the next month! We'll talk about what "bodyfulness" means, how it relates to mindfulness, and why it's something that can enrich your life and your practice, if you pay attention to it.

Embodiment is a huge topic - it's a subject that's looked at through different lenses by researchers, scholars, thinkers, and practitioners in a variety of fields. I'll give a little background here, and discuss different terms that may be used to describe how we consciously inhabit our physical form.

But more importantly, you'll hear about why bodyfulness (or mindfulness in the body) is something you'd want to bring into your practice. Many of us feel somewhat disconnected or distanced from our visceral, embodied existence, and coming back to the body is about being fully here in this life.

You'll also hear why the term "mindfulness" may not be fully capturing the full scope of what is actually included in the practice, since the body is actually the foundation for developing present moment awareness.

This is a pretty far-reaching discussion! So give it a listen, and let me know what your take-aways are.

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Resources and links:

As mentioned at the beginning of the episode, to receive the Deeper Dive worksheet on this month’s theme of Bodyfulness, you can sign up for the MTM email newsletter here. The worksheet is designed to support your personal, creative exploration of this theme, and it’s coming out the first week of June!

(P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask.)

To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find on-demand yoga classes and guided meditations in the Moved To Meditate Class Library that align with all that we discuss on the podcast. Let’s practice together!

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this week's conversation, I'm continuing the "So You Think You Can't Meditate" series with a reflection on how to work with anxiety and other strong emotions in meditation practice.

If you'd like to catch up with the previous discussions, the first episode in this series was Episode 23, which covered some of the common roadblocks in meditation, like expectations and misconceptions that hinder practice. Part 2 was Episode 27, where I talked about practicing with physical pain.

Like with physical pain, meditation can be very helpful for anxiety or mental/emotional distress, but we have to work with those states quite skillfully. Generic, basic meditation instructions might not be enough to create the conditions for safety and the intended outcome of relief.

Here you will learn a few techniques to apply in your meditation that may help you get a lot more benefit from how you're practicing.

You'll hear about:

If you've heard meditation is helpful for calming anxiety and finding emotional balance, but you've struggled with the practice, this episode is for you. I hope you will find some helpful options and insights so you can truly benefit from all that mindfulness has to offer!

For more info, check out these related episodes:

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To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find on-demand yoga classes and guided meditations in the Moved To Meditate Class Library that align with all that we discuss on the podcast. Let’s practice together!

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today's episode is about how we pay attention when we practice yoga or mindfulness meditation. Specifically, I'll be talking about working with "observation mode" and "enhancement mode."

The idea of paying attention TO attention might sound kind of subtle at first, but it's really interesting when you see how attention and intention lead to actions and efforts in your practice. It starts to clarify that sometimes the growth or depth in our practice can come more from HOW we are practicing than exactly WHAT (poses or techniques) we are practicing.

We'll explore how modes of observation (or receptivity) vs. enhancement (or deliberateness) show up in breath practice, and how breathing is approached differently in yoga than it is in mindfulness meditation. Then, I offer an example of using a Yin Yoga pose to play with both modes.

You'll also hear some ideas for how it might be useful to apply these ideas to active yoga asana (postures), especially in terms of "alignment." When we rely heavily on deliberate/enhancement approaches to asana, often the practice starts to feel a bit technical and cerebral. Including more curious mindful observation can sometimes return us to the felt sense of the body so that alignment can emerge from the inside out.

Listen in for a useful framework you can use to deepen your awareness, and to benefit from the different modes of attention.

To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find practices that align with and support these podcast topics in the Moved To Meditate Class Library.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

This week on the podcast, we’re talking embodiment! This is a thought-provoking conversation with my guest Amanda Hanna, whose work navigates the intersections between yoga and movement, mental health, and social justice. We talk about trauma-informed, human-centered perspectives on what it means to be embodied, and how yoga practices (including Yin Yoga) can be part of the toolkit we use to explore and inhabit the body.

We discuss definitions of embodiment, and why it can be valuable for our well-being, and as a way of being in the world. We also talk about the downsides of over-idealizing the concept of embodiment, and how bringing one’s full attention into the body can actually be a very confronting experience at times.

The conversation covers several of the reasons why many of us experience ourselves as “disembodied” (due to cultural norms, familial traits, instances of trauma, etc.). Amanda offers a refreshing reminder that, by disconnecting, our amazing nervous system is sometimes acting to protect us from overwhelming moments.

You’ll hear:

There are a lot of insights to glean from this conversation! Give it a listen and let us know what your favorite take-aways are.

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To connect further with Amanda, visit her website at https://www.somapsych.org/ or follow her on Instagram at @soma.psych.

As mentioned at the beginning of the episode, there is a limited-time special on 6-month memberships to the Moved To Meditate Class Library! It's a really good deal, and a great way to explore practices that align with all that we talk about on the MTM podcast. Info on the Class Library is here.

To connect further with me (Addie), check out my website movedtomeditate.yoga.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In today's episode, I'm introducing the next Deeper Dive theme, which will be Mudita for May. Mudita is the practice of joy and gratitude, and an important way to cultivate balance in the mind.

I will describe how to cultivate gladness, joy, and celebration for others and their good fortunes, as well as gratitude for your own blessings. But, first you'll hear about why we need such a deliberate way of practicing joy - because of the negativity bias that our brains evolved to help us survive dangers.

We will also touch on some of the challenges that often get in the way of joy/gratitude, especially "comparing mind." And, we'll contemplate the question of "Is it even ok to feel joy in the midst of so much suffering in the world?"

After listening, I hope you will feel inspired to be more mindful of what's good and beautiful around you, and to take in all the moments of joy that are available to you.

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As mentioned at the beginning of the episode, to receive the Deeper Dive worksheet on this month’s theme of Mudita, you can sign up for the MTM email newsletter here. The worksheet is designed to support your personal, creative exploration of this theme, and it’s coming out the first week of May!

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

I also mentioned that there is a limited-time special on 6-month memberships to the Moved To Meditate Class Library! It's a really good deal, and a great way to explore practices that align with all that we talk about on the MTM podcast. Info on the Class Library is here.

To connect further with me (Addie), check out my website movedtomeditate.yoga.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Mike and I are back with Part 2 of our conversation about our paths of practicing yoga and meditation! This is the continuation Episode 29, where we shared some of our stories of music school, stress, and early yoga experiences.

In today's episode, you'll hear about how we connected with our first meditation teacher, and how he made the practice seem accessible and relevant for us. We also laugh about Mike being a slightly-reluctant volunteer for my practice teaching during yoga teacher training, and how he came to like yoga despite that.

He talks about developing his own personalized 20-minute morning yoga routine, and whether he's being a "bad yogi" because he often does it while watching ESPN on TV. (Spoiler alert: I think he's actually being quite mindful since his whole practice is based on feeling what movements his body needs in the moment.)

We also reflect on how, for both of us, the practice eventually expanded beyond our initial goals of stress relief and became a significant way to look at the "big questions" through direct experience. 

We hope you'll enjoy hearing a little more about our quirks, how we practice, and how our experiences have shaped Moved To Meditate.

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As mentioned at the beginning of the episode, there is a limited-time special on 6-month memberships to the Moved To Meditate Class Library! It's a really good deal, and a great way to explore practices that align with all that we talk about on the MTM podcast. Info on the Class Library is here.

To connect further with me (Addie), check out my website movedtomeditate.yoga.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this episode, we have a fascinating conversation with my friend, Peggy Burt. Peggy is a yoga teacher and labyrinth meditation facilitator, and here she'll be sharing her knowledge of this unique form of walking meditation.

You'll hear how Peggy first experienced labyrinth meditation and had an unexpected "lightening bolt moment" with it. She talks about how the practice of walking the labyrinth helped her connect her love of movement (from her dance background) to yoga, and eventually meditating in stillness.

We also cover:

Peggy describes how her yoga practice complements the labyrinth meditation, and how these mindful movements became her gateway to meditation. And, we touch on her work bringing arts, mindfulness, and movement into K-12 schools as social-emotional learning.

I hope you'll enjoy this conversation as much as I did, and go find a labyrinth near you!

For all of the resources mentioned today and the full show notes, visit this episode's page at movedtomeditate.yoga/podcast.

To connect further with Peggy, visit her website at mindfulstrategies.com or follow her on Instagram @peggyburtyoga.

To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find practices that align with and support these podcast topics in the Moved To Meditate Class Library.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

I have a special guest for today's episode...my husband, Mike deHilster! We decided to sit down and interview each other, and share a little about our story.

Mike is part of the MTM team, and he also has his own relationship with mindfulness and movement practice. We talk about some of our life experiences here - from music school to working in the non-profit world and living in different regions of the US - and how yoga and meditation have woven throughout all of these activities in different ways.

You'll hear about how we each got started with our first experiences of practice (some of this is pretty funny), and how the dedication (and stress) of musical training helped get us both interested in mindfulness and practical ways of taking care of the body.

I hope this conversation helps you reflect on your own journey, and that it supports you in knowing that you can make your practice your own.

To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find practices that align with and support these podcast topics in the Moved To Meditate Class Library.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In today’s episode, I’m introducing the next Deeper Dive theme, which is Compassion. We’ll be focusing on compassion practices during the month of April, building on the Metta (loving-kindness) topic of March.

Metta is the “baseline” of benevolence that we cultivate in practice, and compassion (Karuna) is how the benevolent heart opens when it comes into contact with suffering or struggle. Like with kindness, there are many ways to practice compassion in the real world, supported by formal meditation techniques designed to develop our capacity for care and awareness.

In this episode, I’ll give some examples of how compassion helps us to be with challenging experiences, whether they are our own difficulties, the struggles of others, or the pains of the world. We’ll look at how compassion helps balance our growing awareness as we meet our edges in meditation practice, and how it helps us avoid the trap of spiritual by-pass (aka trying to avoid all negativity in order to maintain our blissful ideal.)

We’ll also distinguish between wise compassion and the well-intentioned misfires such as enabling, co-dependence, and compassion fatigue. And you’ll hear my story about how a dachshund named Scarlett became a compassion teacher for me years ago, simply by sitting quietly with me while I was sick.

Join us on this Deeper Dive, and gain some tools and insights for your compassionate heartfulness.

To connect further with me (Addie), check out my main website movedtomeditate.yoga.

You can find practices that align with and support these podcast topics in the Moved To Meditate Class Library.

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

** As mentioned at the beginning of the episode, to receive the Deeper Dive worksheet on this month’s theme of Compassion, you can sign up for the MTM email newsletter here. The worksheet is designed to support your personal, creative exploration of this theme, and it’s coming out the first week of April! **

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

Today’s episode is the sequel to an earlier one called "So You Think You Can't Meditate, Part 1" (Episode 23), which covered some common obstacles to practice. Here in Part 2, I'm delving into the experience of pain and how it factors into meditation.

Drawing from what I’ve learned from some of my meditation teachers who are more pain aware, and also from my yoga therapy training and experience working with students who have pain, I'll offer some perspective on how mindfulness can help with this challenge.

We'll cover:

I also discuss the Teaching of the 2nd Arrow, which is a Buddhist perspective on pain vs. suffering. And, I'll give some specific techniques you can use in your meditation to be mindful of pain without getting stuck on it.

The full show notes with links to resources can be found on the podcast page of my website!

You can find practices that align with and support these podcast topics in the Moved To Meditate Class Library.

And, we can connect on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today's episode is a second look at this month's Deeper Dive theme of Metta, or loving-kindness practice. We'll go in more detail about the common practice of using Metta phrases, and cover some important nuances that can help you orient your intentions for the meditation.

This builds on Episode 24, where we started with an overview of Metta practice - what it is, where it comes from, and some of the ways it's traditionally offered as an antidote to states like fear and anger/judgement. (So, you might want to start there if you're not familiar with this practice yet.)

In today's talk, you'll hear about:

We'll also go over some tips for choosing your own Metta phrases, and how personalizing the traditional phrase framework can help you develop your own relationship to this form of meditation.

Give it a listen, and let's bring a bit more kindness and goodwill into the world!

As mentioned in the episode, to receive the Deeper Dive worksheet on this month’s theme of Metta, you can sign up for the MTM email newsletter here. I'll be re-sending the worksheets in my newsletter around 3/17/22, along with a recorded meditation with Metta phrases.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

Also mentioned today: the upcoming Yin Yoga Teacher Training and the next live online class series "Hips & Hamstrings in the Here & Now."

Lastly...I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

My guest today is Jessica Patching-Bunch (or JPB), a stress resilience coach with a background in neurodevelopment research. In this episode, we have a lot of fun unpacking the concept of stress and how to navigate it better.

You'll hear why JPB left a career in academics and research to bring neuroscience-backed tools to the public, and her tips for filtering through the huge amounts of health information that we get from different sources.

We talk about:

This episode will broaden your perspective on stress and empower you to build more resilience! I hope you'll enjoy geeking out with us on some practical science for your brain and body.

To connect with JPB, you can visit her website at https://www.brain-bodyresilience.com/

or listen to her podcast Brain-Body Resilience

or follow her on Instagram @jpb.brainbodyresilience.

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

And, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

As mentioned at the beginning of the episode, to receive the Deeper Dive worksheet on this month’s theme of Metta (lovingkindness), you can sign up for the MTM email newsletter here. The worksheet is designed to support your personal, creative exploration of this theme, and it’s coming out the first week of March!

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

Today I'm introducing our next Deeper Dive theme of Metta (or lovingkindness), so this is a preview of the MTM theme for March. Like Equanimity, Metta is one of the heart-based wisdom qualities taught within the Buddhist Mindfulness tradition and also in the Yoga tradition.

Metta (or Maitri, in Sanskrit) is usually translated as "lovingkindness," but you can also think of it as friendliness, goodwill, or benevolence. It's an attitude of mind that we can cultivate as our baseline way of responding to ourselves and to the world.

In this episode, I talk about how Metta goes against the grain of much of our cultural conditioning, and challenges the biased ways we see things (the world, other people, ourselves). The teachings are very clear that all beings are intrinsically worthy of this benevolence, and it's not something we need to earn.

As an antidote to anger and ill-will, Metta asks us to open our hearts to people we don't understand, or who we don't necessarily consider to be "good." It's also an antidote to fear, as you'll hear in one of my favorite traditional Buddhist stories, that describes how the Buddha and his monks dealt with hostile spirits they met in the forest.

Lastly, I talk about different approaches to practicing Metta, including the repetition of Metta phrases, Metta for the body, energetically radiating Metta, and incorporating kindness as a guiding principle in your yoga or mindful movement practice.

Since this is our Deeper Dive theme for March, there is a free 3-page worksheet that you can download and use to take a closer look at the topic of Metta! I will be sending the worksheet out with my email newsletter during the first week of March...you can sign up to receive it here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

Also, I'm teaching a FREE Mindfulness 101 Workshop online on February 26th (2022). Get the details and sign up at movedtomeditate.yoga/events.

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this episode, I talk about common roadblocks to starting a mindfulness practice, especially expectations of “what counts” as meditation.

This isn’t really me trying to convince you that you “should” meditate. Rather, I hope this episode might be helpful if you’re interested in meditating, but haven’t quite gained traction in your practice yet.

We will cover some of the misconceptions about how to sit in meditation, and how the Buddhist texts talk about four main mindfulness postures (these might expand the possibilities for you!).

We'll also talk about how long and how often to meditate when you're just starting, using guided meditations, and how to recognize your mindful moments outside of meditation so that you can build on these experiences.

If you're curious about meditation, this episode should provide some great practical advice, as well as the encouragement to get started and enjoy your practice!

P.S. I'm teaching a FREE Mindfulness 101 Workshop online on February 26th. Get the details and sign up at movedtomeditate.yoga/events.

And, you can find my free guided meditations on the Insight Timer app here.

--

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today we have a heartfelt and inspiring conversation with Melissa Smith-Wilkinson, an expert Restorative Yoga teacher and the founder of Pranava Yoga Studio in Santa Fe, New Mexico.

You'll hear how Melissa defines Restorative Yoga, and how this practice of rest and non-doing can refresh body and mind. Melissa weaves somatic movements into her teaching of Restorative Yoga, and we talk about how these gentle "developmental movements" can help prepare the body for long Restorative poses.

She also describes how Restorative Yoga can offer us time and space to tend to the internal, emotional experience, and how it can be used for physical rehabilitation (as in the example of her frozen shoulder).

We talk about some of the nuts and bolts of Restorative - like are you supposed to feel a stretch? How can you practice at home with minimal props? And how can you practice in the midst of pain?

This is a rich conversation, including practical advice for finding rest in sometimes unconventional ways, and making room for moments of joy throughout your day.

To connect with Melissa, you can visit her website at https://www.pranavayoga.studio/

try her Restorative sequence with minimal props (on YouTube) at https://www.youtube.com/watch?v=EW1zmRZYxVk

or check out her Caregiver Wellness Retreat organization at https://www.caregiverwellnessretreat.com/

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

And, as mentioned at the beginning of the episode, our current Deeper Dive theme is Equanimity. There is a free 3-page worksheet that you can download for inspiration and self-reflection. I will be sending the worksheet out with my email newsletter during the first week of February...you can sign up to receive it here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

In today's episode, I'm introducing our Deeper Dive theme for February, which is Equanimity. This capacity we call "equanimity" is steadiness of mind, and it's something we develop through mindfulness practice.

My personal working definition of equanimity is "an empowering steadiness that allows us to be in relationship with circumstances." Despite turbulent situations, or uncertainty, or scenarios we can’t change, this is a mind that can stay centered and remember its highest intentions.

In this episode, we'll explore:

I'll give examples of small, accessible ways to practice equanimity during your daily activities, as well as traditional ways to develop it in meditation, including the equanimity phrases that I use in my own practice.

Since this is our Deeper Dive theme for February, there is a free 3-page worksheet that you can download and use to take a closer look at Equanimity! I will be sending the worksheet out with my email newsletter during the first week of February...you can sign up to receive it here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this episode, I talk with Cindy Beers, a veteran of the US Armed Forces, educator, and expert on yoga for mental health. You'll be inspired by her passion for self-applied healing modalities like yoga and meditation, rooted in her own journey of trauma recovery.

**Towards the beginning of the interview Cindy briefly shares about two trauma incidents she experienced during her 18 years in the military. We did not talk about these experiences in great detail here, but it's worth giving a heads up for any listeners that might be sensitive to this kind of story. You might want to skip ahead to about the 12-minute mark of the podcast, where you'll be well past that part of Cindy's story and able to hear more about her incredible work and new yoga for mental health program.**

Cindy talks about how she turned to yoga for help with fibromyalgia and physical pain, and found it also gave her a space to let go of painful thoughts and emotions. She describes what it was like to be a practitioner with a trauma history, attending group classes long before "trauma-informed" training was part of our yoga culture.

You'll hear how she handles it when a student exhibits strong emotions during class, and what she suggests every yoga teacher should do to support mental health, regardless of the type or style of class they teach.

She explains how discovering certain meditation techniques, particularly Mindfulness-Based Stress Reduction (MBSR) and Transcendental Meditation (TM) helped her with anxiety and an over-active mind (or what she called "the hamsters in the brain"). Cindy shares a whole host of modalities that are part of her wellness toolbox, including Havening, Self-EMDR, affirmations, and Yoga Nidra, and how they've supported her alongside Western medicine. 

I think you'll come away with a great deal of appreciation for Cindy's pioneering work advocating for mental health and wellness, utilizing the tools of yoga and meditation.

To connect with Cindy, you can visit her website at https://cindybeers.com/

or follow her on Instagram at https://www.instagram.com/mentalhealthyogaandwellness/

Facebook at https://www.facebook.com/thecindybeers

and TikTok at https://www.tiktok.com/@mentalhealthtoolbox

To connect further with me (Addie), check out my main website movedtomeditate.yoga

info on the upcoming YIN YOGA TEACHER TRAINING at movedtomeditate.yoga/trainings

or the Moved To Meditate Class Library at movedtomeditate.com

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In today's episode I talk about some of the guiding principles for what I teach, and what we are doing here on the podcast! I call these pillars of Moved To Meditate "the 4 M's."

The 4 M's are:

These are some of the main intentions behind what I want to offer, and they kind of help me organize the different aspects of that work (and explain it to other people). 

You've heard me and my podcast guests comment on what we're not doing - we're not about pushing and powering through, we're not about changing how people look or what they eat, we're not about perpetuating stereotypes of yoga practitioners, and we're not about a superficial presentation of yoga as just another fitness trend.

So, this episode outlines what Moved To Meditate IS about. 

Meaningful - the reflection and inquiry aspect of practice, including our hearts and minds along with our bodies

Mindful - training our capacity to be present and to observe our experiences (which has benefits for the safety of movement practice and the general richness of life!)

Movement - the inter-disciplinary weave of yoga and other mindful movement practices, and the value of learning from practitioners from different traditions

Meets you where you are - accessibility, inclusivity, and bringing our human-ness to the practice, the intention that "We all get to be ourselves here."

Thanks for listening, and please feel free to share what resonates with you! You can reach me at mail@movedtomeditate.com.

To connect further with me (Addie), check out my main website movedtomeditate.yoga

info on the upcoming YIN YOGA TEACHER TRAINING at movedtomeditate.yoga/trainings

or the Moved To Meditate Class Library at movedtomeditate.com

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this week's podcast episode, I'm geeking out with Nyk Danu, a fellow yoga therapist and Yin Yoga teacher. Nyk has extensive training in Chinese Medicine and yoga therapy, so we go in-depth on how these modalities can enhance the Yin Yoga practice.

Nyk talks about how learning anatomy from Paul Grilley - especially the reality of skeletal variation - totally changed her understanding of alignment in yoga. We also discuss the use of yoga props in Yin, and why they are so important for making the practice accessible and therapeutic.

You'll also hear about:

This episode is packed with info for our Yin lovers! So, give it a listen and let us know what your favorite take-aways are.

--

To connect with Nyk, you can visit her website at https://nykdanu.com/

or follow her on Instagram at https://www.instagram.com/nykdanuyoga/

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

And, as mentioned at the beginning of the episode, our current Deeper Dive theme is Patience & Persistence. There is a free 3-page worksheet that you can download and use to take a closer look at your own relationship to Patience and Persistence, if you like. I will be sending the worksheet out with my email newsletter during the first week of January...you can sign up to receive it here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

In this episode, I'm introducing our monthly "Deeper Dive." Starting with this new year, each month there will be a theme woven through different Moved To Meditate activities, and some different ways you can engage with it - through the podcast, written reflections, self-guided study, and more.

Today, I'm going to talk about Patience and Persistence, which is our Deeper Dive topic for January.

Patience and persistence are excellent qualities to develop for our movement and mindfulness practice, as well as navigating life. They are included in certain Buddhist teachings (like the 10 Paramis), and are very similar to concepts in the Yogic teachings (like Santosha and Tapas from the Eight Limbs).

But, the reason I'm bringing them up now is that we're at the end of the year, and around this time, many of us are looking back, looking ahead, and thinking of goals, resolutions, or intentions for the coming months. But how do we sustain these? Often, we start out great, but then feel guilty when we fall off the new habit.

It's important that we're setting goals that are both realistic and kind (not based in self-judgment or obligation), AND we need the balance of patience and persistence to help us along the way.

Listen in to hear:

There is a free 3-page worksheet that you can download and use to take a closer look at your own relationship to Patience and Persistence! I will be sending the worksheet out with my email newsletter during the first week of January...you can sign up to receive it here.

P.S. If you missed the newsletter because you're listening to this later, you can still get the worksheet. All you need to do is email me at mail@movedtomeditate.com and ask. :) 

--

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com

Lastly, I’m on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

Today we have a delightful conversation with Karen James, a creative teacher of accessible yoga, based in the UK. In this episode, you'll "discover the joy of sitting on a chair," as Karen puts it, and how chair yoga can be beneficial for just about anyone.

You'll hear how Karen went from "power yoga" to feeling more empowered through gentle yoga, and how it helped her connect with her authentic self in new ways. We talk about how creativity enhances both the enjoyment and the accessibility of the practice, and you'll hear Karen describe how she comes up with fluid and interesting sequences using the chair.

We also reflect on safety, practicing yoga online, and the role of hands-on adjustments during in-person classes. And, in true creative fashion, we end the episode with one of Karen's poems (which I think you will absolutely love)!

To connect with Karen, you can visit her website at https://karenjamesyoga.co.uk/

or follow her on Instagram at https://www.instagram.com/karenjamesyoga/

or find her on Facebook at https://www.facebook.com/karenjamesyoga

To connect further with me (Addie), check out my main website movedtomeditate.yoga

Or the Moved To Meditate Class Library at movedtomeditate.com

(and look for the holiday gift cards page at movedtomeditate.yoga/giftcards!)

Lastly, I'm on Instagram at @addie_movedtomeditate.

In today's episode, I'm talking about some different options for mindfulness practice, and how to choose among the variety of tools in your toolbox. Specifically, I'll be discussing Walking Meditation, which is a traditional form of practice in Buddhist Mindfulness - usually taught in combination with sitting meditation.

You'll hear me talk about:

I also give some simple instructions for trying this style of Walking Meditation - you can try this at home! And, then the episode ends with a funny story about how I once (accidentally) freaked out the neighbors with my slow, mindful walking ways. 

To connect further with me (Addie), check out my main website movedtomeditate.yoga

Or the Moved To Meditate Class Library at movedtomeditate.com

(and look for the holiday gift cards page at movedtomeditate.yoga/giftcards!)

Lastly, I'm on Instagram at @addie_movedtomeditate (for mindfulness, movement, yoga, and pictures of PNW nature and my adorable kitten, Mustache).

In this week’s podcast episode, we have a conversation with Erica Webb, a mindful movement coach who weaves together Somatic Exercise, Yoga, and Mat Pilates to support people to shift tension and reconnect with their body through a lens of self-kindness and curiosity.

We talk about what exactly Somatic Exercise is, including the concept of pandiculation, and how it works with the nervous system to help release patterns of tension in the body. Erica explains how pandiculation is different from stretching, and how it can complement a yoga practice.

You'll hear about movement "blind spots," and how somatic work can help us identify habits and recover more movement options. We also talk about how Somatic Exercise can be extremely useful in cases of pain or injury, since it allows us to explore very gently to gradually decrease the fear of movement that often accompanies a pain experience.

And, Erica will inspire you in this conversation with her emphasis on self-kindness. We discuss how this orientation toward kindness can be developed as an alternative to motivating ourselves with dissatisfaction or negativity, and how it can influence our choices on the mat and throughout the day. 

To connect with Erica, you can visit her website at https://www.ericawebbyoga.com.au/

or follow her on Instagram at https://www.instagram.com/ericawebbyoga/

For more resources from this episode, find the show notes on my website at movedtomeditate.yoga/podcast. 

To connect further with me (Addie), check out my offerings at movedtomeditate.yoga.

Today I'm sharing my answer to the question "Can my movement practice BE my meditation?"

The short answer is (of course) you can do what you want! This isn't going to be a lecture about how you "should" be meditating. But, is there a difference between moving meditation and stillness meditation? What are the benefits of including each in your overall practice?

In this episode, I talk about why I think both forms of meditative practice are equally valuable, how we can learn different things from movement-as-meditation and meditating in stillness. And, I'll touch on why some of us might benefit from starting with a mindful movement practice first.

I'll also share why I'm an advocate for "de-compartmentalizing" movement/yoga and meditation, and why I prefer that term over "integrating." And, I'll suggest some ways you can play with de-compartmentalizing movement and meditation in your own experience, so you can enjoy the full spectrum of mindfulness in all activities.

To connect further with me (Addie), check out my main website movedtomeditate.yoga

Or the Moved To Meditate Class Library at movedtomeditate.com

Or find me on Instagram at @addie_movedtomeditate.

In this week’s podcast episode, I’m speaking with Shauna Fallihee, who is a classical soprano, voice teacher, and expert myofascial release practitioner. We cover lots of helpful tips for incorporating self-massage into your yoga or meditation practice. And, we also have a lot of fun talking about our shared musical backgrounds and how movement and embodiment practices helped us both mentally and physically (as musicians and general humans).

Shauna explains what myofascial release is, and how it affects our tissues, nervous system, and embodiment (including the senses of proprioception and interoception). We discuss the ins and outs of various self-massage tools and where to use them on the body.

You’ll also hear all about the Vagus Nerve – what it is, what it does, and ways we can affect it for greater well-being (hint: singing is one way, and self-massage is another!). We also talk about making the practice your own, when breath isn’t the best meditation anchor, and how to support your body on an intensive meditation retreat. This episode is jam-packed with interesting info, so give it a listen and let us know what you think!

Resources from this episode:

Yoga Tune Up ® https://www.tuneupfitness.com/

Melt Method https://www.meltmethod.com/

Anatomy Trains (Tom Myers) https://www.anatomytrains.com/  

To connect with Shauna, you can visit her website at https://www.embodiedsinger.com/

or follow her on Instagram https://www.instagram.com/embodiedsinger/

To connect further with me (Addie), check out my main website movedtomeditate.yoga

or the Moved To Meditate Class Library at movedtomeditate.com.

Today's episode is a shorter one, where I talk about my recent adventures learning QiGong. I’ve been practicing lots of QiGong over the last few months, so I thought I would share a little bit about this movement practice and what I’m learning from it.

If you aren’t familiar, QiGong is a mindful movement and energy practice from China – it’s considered a branch of Chinese Medicine. I'll cover some of the basics of what QiGong practice entails, as well as the benefits I've been noticing.

QiGong has been an amazing complement to the Yin Yoga that I practice and teach, since they have common roots in Chinese Medicine and Taoism. It's also been a great way to support my nervous system and rebuild my energy after a year of major changes.

Listen in, and be inspired to stimulate your own "beginner's mind!"

Recommended resources if you want to try some QiGong:

To connect further with me (Addie), check out my main website movedtomeditate.yoga

Or the Moved To Meditate Class Library at movedtomeditate.com.

In this episode, I’m talking with Sarit Z. Rogers, a Somatic Experiencing ® Practitioner, Neuro-Affective Touch Practitioner, trauma-informed yoga teacher, accomplished photographer, and writer. We discuss how Sarit weaves yoga together with the nervous system-based therapy and resiliency practices of SE.

Sarit talks about the overlaps between what she’s learned in SE and yoga – like how the breath talks to the nervous system and chanting (vocalization) can affect the Vagus Nerve – and how SE theory can help us learn to complete cycles of activation, rather than throwing kindling on the fire of reactivity. We get into some tangible examples of working with the nervous system, both on the mat and off. It’s a fun and fascinating conversation, and Sarit’s dog and cat both make short appearances in this episode (bonus!). :)

Resources from this episode:

Somatic Experiencing: https://traumahealing.org/

Book on SE and pain: Freedom from Pain by Dr. Peter Levine and Dr. Maggie Phillips

To connect with Sarit, you can visit her website at https://saritzrogers.com/

or follow her on Instagram https://www.instagram.com/saritzrogers/   

To connect further with me (Addie), check out my main website movedtomeditate.yoga

Or the Moved To Meditate Class Library at movedtomeditate.com.

This week’s podcast episode is a conversation with De Jur Jones, a yoga teacher and yoga therapist who is known for her work making the therapeutic benefits of yoga accessible to marginalized communities.

De Jur talks about teaching where she feels yoga is “necessary but not always available,” and how her students – from incarcerated adults, to low-income individuals, sex trafficking survivors, and foster youth – use the breathing and simple movements they learn in yoga classes. You’ll hear some of her strategies for offering therapeutic yoga teachings that are appropriate for the specific students, as well as sensitive to their context and environment. And, I think you’ll also enjoy De Jur’s examples of bringing yoga practice into everyday life, and even onto airplanes in her role as a flight attendant!

Listen to expand your ideas of yoga and to find out how you can support greater access to yoga therapy for many more like De Jur’s students. Whether you’re a teacher or a practitioner, you’ll come away from this conversation with some inspiration.

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Organizations we mentioned in the episode:

UpRising Yoga https://www.uprisingyoga.org/

Prison Yoga Project https://prisonyoga.org/

Prison Yoga and Meditation https://prisonyogaandmeditation.org/

Accessible Yoga https://accessibleyoga.org/

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To connect with De Jur, you can visit her website https://www.idreaminyoga.com/

or follow her on Instagram https://www.instagram.com/mzdejur/

or Facebook at https://www.facebook.com/de.jur.9  

To connect further with me (Addie), check out my website movedtomeditate.yoga

and/or follow me on Instagram @addie_movedtomeditate.

Today we have a shorter episode where I talk about defining Yin Yoga. It's a practice that's not always easy to describe, and since we've been talking about Yin with some of our recent podcast guests, it seemed worth taking the time to break this down!

I will take you through my detailed definition of Yin Yoga, which I have crafted over years of practice and teaching. This definition is what I use in my Yin Yoga Teacher Trainings:

"Yin Yoga is a meditative practice in which yoga poses are held for several minutes at a time. Practiced with the muscles disengaged, the gradual stretches of Yin Yoga allow us to enhance the healing flow of energy (Chi) through the body's connective tissues. Practicing in a 'Yin-like' way allows the nervous system to relax its habitual holding, which results in improved flexibility. Embodying Yin poses consciously, we cultivate interoceptive awareness, or mindfulness in the body."

There's a lot to unpack in here, so listen in for some nuances and insights about the Yin Yoga practice - including some differences between Yin and Restorative, and the affirmation that yes, we DO use props (like blankets, bolsters) in Yin Yoga.

To connect further with me (Addie), check out my website movedtomeditate.yoga

the Yin Yoga Poses + Props 8-hour course mentioned in this episode at https://movedtomeditate.yoga/onlinecourses/

my upcoming Fall term of livestream yoga classes (mentioned at the beginning of the episode) at https://movedtomeditate.yoga/livestream-classes/

and/or follow me on Instagram @addie_movedtomeditate!

In this podcast episode, I talk with Jessica Grosman, an Anti-Diet Registered Dietitian, Certified Intuitive Eating Counselor, Body-Inclusive Health Practitioner, and Yin Yoga Teacher. We discuss how both food and yoga can be avenues to self-connection, despite the pervasive messages of diet and fitness culture.

Jessica explains what an “anti-diet” dietitian is, and the evolution toward a healthy-at-every-size perspective. We talk about the unlearning it often takes for us to actually enjoy and celebrate food, and how yoga can help us accept ourselves as we are in the present moment.

Jessica also teaches classes specifically for people recovering from eating disorders, and we talk about why she thinks Yin Yoga might an especially helpful practice for these students. With its lack of fitness-focus, and emphasis upon gently exploring sensation, Yin Yoga (with a skilled guide) can be a powerful opportunity for re-embodiment.

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Resources we mentioned in the episode:

Yoga for Eating Disorders:  https://www.yoga4eatingdisorders.com

Compassionate & Mindful Yin Yoga (ED-friendly sample class with Jessica):  https://youtu.be/RXYOILfghaM

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To connect with Jessica, you can visit her website https://www.withhealthandgratitude.com/  

or follow her on Instagram https://www.instagram.com/withhealthandgratitude/

or Facebook at  https://www.facebook.com/dietjessg

--

To check out the upcoming livestream classes Addie mentioned at the top of the episode, visit movedtomeditate.yoga/livestream-classes

or the Moved To Meditate class library at movedtomeditate.com!

Today we have a "shorty" episode where Addie breaks down some of the key attitudes that support a mindful yoga or movement practice.

Even more than the specific movements or poses we might do, the intentions and orientations we bring to the mat will determine how mindful our practice is (or isn't).

The mindsets we'll talk about today include:

1) The body is not an object (it's our best teacher).

2) Metta and Compassion

3) Gratitude and Equanimity 

4) Curiosity and Freshness

5) Recognizing impermanence

6) Having a non-judgmental attitude

7) Being oriented toward exploration and presence rather than achievement

8) Being mindful of our relationship with intensity.

Listen in for a few thought-provokers and insights that could enrich your practice! Hopefully you'll feel inspired to explore some of these qualities the next time you get on your mat.

To connect further with Addie, check out her website movedtomeditate.yoga

or the Moved To Meditate class library at movedtomeditate.com

and/or follow her on Instagram @addie_movedtomeditate!

This week's conversation is with Robert Lurye, a mindfulness meditation and yoga teacher who offers classes on "unwinding anxiety."

Robert's background as an artist and animator provided him with an interest in human behavior and emotional expression (as well as some pretty stressful work experiences). We talk about how common anxiety is, especially in these uncertain times, and how understanding the habit loops of anxiety can help us find some freedom around it. Robert shares mindfulness practices that can help us observe our mental and emotional states without getting so lost in them, as well as embodied movement practices that help to get us out of our heads.

One of my favorite parts of this episode is when he talks about some neuroscience research that showed meditators had remarkable ability to be present with pain, minus the dread and anticipation that most of us experience. (See this episode's page on the Moved To Meditate website for links to the study.)

Robert Lurye is an artist, educator, and meditation practitioner who loves teaching the ancient wisdom and modern science of mindfulness.  He is a certified MBSR teacher through Brown University’s Mindfulness Center, a CYT 200 yoga instructor, and a facilitator for Mindfulness-Based Habit Change programs that address unwanted habits from cigarettes to smart phones, emotional eating, and anxiety. Robert also teaches mindfulness programs at InsightLA, Long Beach Mediation, University of Southern California and facilitates sitting groups for the LGBTQ+ community.  He’s been a computer animation artist since 1985 working on feature film, television and video game productions. He earned a Master of Education degree from The Ohio State University and has taught art at Ohio State, Texas A&M, and University of Texas, Austin. Robert is currently training as an Eco-Chaplain and developing contemplative care focusing on Eco-Anxiety. 

To get in touch with Robert, look for him at InsightLA (https://insightla.org/teacher/robert-lurye/) and visit his coming-soon website at robertlurye.com.

Learn more about Dr. Judson Brewer and his Mindfulness-Based Habit Change programs out of Brown University (including the app and course Robert mentions): https://drjud.com/.

To learn more about Addie's work, visit her website at movedtomeditate.yoga.

In this podcast episode, I talk with Julie Johnson, founder of Integrate Network. Julie is an access & inclusion specialist and educator in the St. Louis County school system. She brings a wealth of experience to teaching Yin Yoga from a trauma-informed perspective.

We cover some basics of what trauma-informed yoga is and why it's needed, and we discuss how Yin Yoga can be effective as a trauma recovery practice. 

Julie has compiled an excellent set of guiding principles for trauma-informed Yin Yoga, and we spent time in this episode going over her chart in detail! (See this episode's page on the Moved To Meditate website to locate a copy of the chart.) 

Whether you're a teacher of Yin Yoga, or a student looking to support your whole-person well-being in practice, I think you'll find some relevant and usable info in this conversation.

To connect with Julie, you can visit the Integrate Network website http://www.letsintegrate.org/

Listen to her podcast, The Restorative Pulse (available on all the major podcast players)

And/or follow Integrate on Instagram https://www.instagram.com/integrate_network/

To connect with me (Addie), check out my website movedtomeditate.yoga

or the Moved To Meditate class library at movedtomeditate.com

and/or follow me on Instagram @addie_movedtomeditate

In today's episode, I'll talk about that one time I got a 1-star review online for a Gentle Yoga class at my studio. 

Every yoga teacher learns that not everyone has to like your class. So, this is part of the territory - especially with the gentle stuff. But there was something about this review that got me thinking more deeply about why someone might have this reaction to a slow, gentle class.

Listen in to unpack some of the cultural assumptions (like "I need to be productive" or "this doesn't burn enough calories") that keep people from enjoying gentle yoga. And maybe together we can rethink what it means to "deepen" our practice.

To connect with me (Addie), check out my website movedtomeditate.yoga

or the Moved To Meditate class library at movedtomeditate.com

and/or follow me on Instagram @addie_movedtomeditate!

Welcome to the first official episode of the Moved To Meditate Podcast! Today's episode is a fun and meaningful conversation with Terry Littlefield, the founder of Postures, Breath, and Joy.

Terry is a yoga and movement teacher based out of Los Angeles (teaching online!). She likes to say, "I fancy purposeful movement, not fancy poses." Her classes help people develop a sustainable, life-long relationship with yoga and movement, play and rest.

Since Terry has a background in improv comedy, and deep training and experience in yoga, I knew she would be the perfect person to talk to about bringing the fun and joy to gentle yoga. Together, we break down a bunch of myths about gentle practice - including the common misconception that it's boring.

We talked what we don't teach in a gentle class, and what we do include. And, we covered the real benefits of gentle movement, and why people of all ages can benefit from slowing down.

Don't miss Terry's fantastic pneumonic device, which LITERALLY spells out the goodness of gentle yoga:

G - Gives people permission to slow down... E - Enlivens your joy... N - Nurtures your nervous system... T - Teaches compassion toward yourself and others... L - Leaves you feeling calm, centered, and rested... E - Enhances awareness of your breath...

There's more, but you have to listen to find out!

To connect with Terry, visit her website https://www.terrylittlefield.com

Or find her YouTube Channel and Instagram profile @posturesbreathandjoy.

To connect with me (Addie), check out my website movedtomeditate.yoga

Welcome to the Moved To Meditate Podcast, hosted by Addie deHilster! 

On this podcast, we will spotlight the more contemplative aspects of movement practice, so we'll talk about all things gentle yoga, meditation, yin, restorative, yoga therapy, mindfulness and more. You'll hear from me, as well as interesting guests from a range of fields and traditions.

Listen in to this preview episode for more of the "what" and "why" behind this podcast! I hope you'll come along and join our community of like-minded practitioners.

For more info, you can find my website at www.movedtomeditate.yoga or connect with me on Instagram at @addie_movedtomeditate.