Episode 513 of Everyday Meditation:

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

Here's what's in this episode:
- Welcome + getting situated, with a few thoughts on
- A little lead-in movement: Seated cat / cow
- Breathing practice: Alternate nostril breathing (nadi shodhana)
- Meditation technique (awareness kriya): Color visualization
- A little re-grounding movement: Downdog or Child's form

* all techniques and movements are described and guided *

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

These show notes are also posted at https://esthermpalmer.com/meditation

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