I was feeling sluggish when I sat to lead this class, full from dinner and sitting in front of a screen all day so I worked with the breath to enliven and shift my state. Guess what? I feel great and I trust you will too! You’ll explore new ways to work with the breath and activate the beginners mind, full of curiosity and inquiry paired with compassion and gratitude for doing something new. The techniques shared here are ones I use throughout the day in any location- work, home, surrounded by things that I want to shift and change….Yes. I still have those desires AND I know that the only thing I can change is me. This practice does just that, it shifted my state. We have the ability and capacity to do this. Are you willing? If so, I’ll meet you here. Let’s go!

*This practice is enlivening, grounding, stabilizing and expanding all at the same time.

This two technique practice invites us to acknowledge all that came before and all that will come after and allow ourselves to commit to the here and now, connecting with our breath. Celebrating the moment, the present moment in which we are in, showing up for ourselves. How do we show up for ourselves while being aware of what surrounds us.This is a shorter practice, one that you may want to take on as a commitment, doing this practice daily for 21, 27, 30 or 45 days.

*This practice works to warm up the spine, filling up the body with breath and exhaling it all out. It also works with both an inner and external retention of breath. This practice is grounding, opening, stabilizing, calming and working with the retentions, it increases the capacity of the breath, expanding the gap between the breaths.

This practice has the song Iris by Roger Eno and Brian Eno in the background.

Work with three different techniques to explore the capacity of the breath, teaching your mind to focus and accessing a gap and a still mind through deep concentration. These techniques invite us to remain innocent, noticing and being with what is showing up through this exploration. Lending relevance to our everyday lives.

*This practice balances movement of prana and calms the nervous system. It invites us to explore the gap, the space in between the inhalation and exhalation. It uses mudras with the hands and eyes and engages the pelvic region in a lock or a tightening.

Turn inwards to access your own inner light. Following gentle spinal movements paired with the breath, we move towards stabilizing the breath while building a little inner heat. We use our breath paired with this inner light to allow the light to access all parts of our inner being before radiating, spreading and sharing it out. Bringing light into our lives, the lives of others and places all around the world.

*This practice is calming, centering, stabilizing while accessing subtle uplifting and energizing state. This last technique in this set is suitable to do laying down, which gives insight into the grace of this practice.

Reset, cleanse and remove cellular memories that impede, holding us back in this ever repeating known. Make and hold an inner commitment to yourself to reset the mind and body. Let us use the patterns that are here towards our elevation, growth and expansion. Move the cells from place of stagnancy to awakened, from dense to light.

*This practice is activating and strong. It works with the navel center. There is pumping of the navel center, work with the akasha mudra and movements of the arms paired with strong breaths.

**One of the techniques I name as Prana Shakti 3 and it is Prana Shakti 2.

Access gratitude for all of the steps that have led you here, all of the moments that you have encountered that bring you here, to this current moment.
*This practice has some activation and then it becomes stabilizing and grounding. You may want to stay in the space to integrate and absorb after the practice.
-You can access Aphex Twin’s aisatsana [102] to accompany this practice

Access your inner light, the light within and spread this light. Share this light out into the world to a space, place or being who could benefit from receiving some extra light!
*This practice includes a technique that expands and restricts the chest and places pressure on lymph nodes under the armpits. It is not suitable nor recommended for anyone who has recently had chest or breast surgery.
-You can access Henrick Lindstrand’s Dungen to accompany this practice.

Access this place of expansion, ease and effortlessness, this silent space within. When you remember who you are, that is when and where life meets you, exactly as it is meant to be.
*This practice invites us to work with internal and external retentions, holds of the breath. There is also navel pumping.
-You can access Mt. Wolf’s Tucana to accompany this practice.

When we drop out of the stories of the mind into the silent space, the space of love, grace, compassion. The space at the heart center. May we continue to be guided by our inner voice that flows through this space. This voice that is always here, when we drop out of the mind and into the heart.
*This practice is activating and enlivening. It involves pumping of the navel, kriyas that increase the heart rate and movement of the arms.
-You can access Desert Dwellers’ Union (Groove Mix) to accompany this practice.

This practice was recorded during a coming to center series. This practice, recorded on a Tuesday, activates energy and generates heat from within. It starts strong, with an invitation to cleanse and clear away all that does not serve, so that we can access the calm space within. It ends with a silent witness mediation using the mantra So Hum, meaning I am that, that I am.

*This practice has arm movements that are activating, pumping of the navel center and pelvic locks, or holds to bring the energy up the spine.

Follow the breath and explore the breath to find the gap in between the inhalation and exhalation. Accessing the space, the pauses between the breath. Ground in, still yourself, access the silent space within.

*This practice explores accessing a gap, slight pause in between the inhale and the exhale. This is a calming practice.

As its title indicates, this is a rooting and grounding practice. Working with the breath and maintaining an inward gaze we begin to access the present moment, allowing us to fully be here now.

*This practice uses a mantra based practice paired with an internal and external breath retention or hold. While gazing up at your third eye center, the space between your eyebrows holding the breath in we chant Shunya, while placing our chin down, towards the neck holding the breath out, we chant Sri.

What do we have a tight grip on, what are we holding on to, what is holding on to us? Let us bring our focus and attention on this which wants to move, allowing it to move and offering it back to cultivate newness. This practice was recorded on a Full Moon in Capricorn, inviting us to bring light to the darkness, opening up space for that which we are calling towards us.

*This practice includes pumping of the navel center and activating the inner fire. Also included here is a mantra based practice paired with an internal and external breath retention or hold. While gazing up at your third eye center, the space between your eyebrows holding the breath in we chant Om Namah Shivaya, while placing our chin down, towards the neck holding the breath out, we chant Sri Shakti Namaha.

This is a slower practice with more coaching and guidance through each technique. We bring our attention to the Chakras, energy wheels within the body.

*This practice uses mudras. There is also a circular breath and you are invited to support your body if you need to by placing your hands on the floor in front of you. It is a slower, subtler practice that brings us to expansion and stability.

Remove the stuff that is in the way of your inner stillness and ease. This practice involves more coaching and guidance through the techniques. It starts slow, picks up pace as it moves and ends with a calming, stabilizing practice to access inner stillness. This is a shorter practice, one that you may want to take on as a commitment, doing this practice daily for 21, 27, 30 or 45 days.

*This practice uses a moving inner gaze along with a mantra. The mantras practices are Om Namah Shivaya, with the breath held in, when inner gaze is at the 3rd eye center, Agya Chakra and Shri Shakti Namaha, with the breath held out when inner gaze is at the heart, Anahata Chakra.

Access ease by being guided through two techniques. This practice can be done laying down if you’d like. This is a shorter practice, one that you may want to take on as a commitment, doing this practice daily for 21, 27, 30 or 45 days.

*This practice has an internal retention, holding the breath in.

Kumbaka, meaning retention. So here, in this practice we are really exploring the breath, working with the breath, internal and external retention, inhalation and exhalation. This is a practice that you can do laying down. There is nothing that you need to “see,” you can be guided by the sound of my voice.

*This practice, as it states, explores inner and external retentions or holds as well as ujjayi breath, which involves a partial constriction of the throat.

This practice was recorded during a Coming to Center series around the time of a full moon and the Fall Equinox. This time was the inspiration for the practice, to balance and come into alignment. It is calming, grounding, balancing. This would be a nice evening practice, one in which you could go to sleep after.

*There is a practice that involves a moving inner gaze, as we say silently a bija sound, a seed sound. These are the bija sounds of goddesses. Hrim, for Ma Durga. Shrim, for Lakshmi. Klim, for Kali Ma.

This practice was recorded when the Moon, Jupiter and Saturn were together in the night sky. In the beginning I speak to these planets, the relevance their gaze has on us through the lens of Jyotish. This practice invites us to bring the light in and access the insight within.

*This practice uses a technique where we hold the breath in after the inhalation and hold the breath out after the exhalation. We also explore matching the breath with movements of the arms as we lift them up and bring them down, open them and close them.

This practice explores activating and calming, elevating and grounding, teaching the nervous system to be with the natural fluctuations that come from living. We all have choices on how we respond to the peaks and valleys of life. Bring yourself to center, into alignment, access this inner space so you can be with the intensity of life.

*This practice has pumping of the navel center, strong breathing and internal and external breath retentions (holds). We are really working with the manipura chakra, the seat of will, volition, steadfastness, the place of our inner fire.

Turn inward, follow your breath to the silent space within. Access your inner light, the light within. This practice was recorded on the evening of a Full Moon.

*This is a calming, balancing and relaxing practice.

Wake yourself up, cleanse, activate and balance your inner environment. This practice was recorded on the morning of a Full Moon.

*This is a balancing practice, balancing the upward and downward flow of energy. It is also cleansing and activating practice.