Esther's Everyday Meditation
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340 episodes
New episodes will return in the Spring (a series of episodes in the works!)
Self Awareness Practice - Recast of Episode 196 of Everyday Meditation, a follow up to last week's discussion on meditation and unconscious bias! 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! 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Compassion Meditation and Bias - Recast of Episode 195 of Esther's Everyday Meditation Continuing on the topic of compassion, in this episode I share and discuss some findings about meditation, compassion, and unconscious bias. Tune in next week for a follow-up practice! Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Sat Yam for Compassion - Recast of Episode 189 of Everyday Meditation, a follow up to last week's discussion! 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! 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
What is Compassion? - Recast of Episode 188 of Esther's Everyday Meditation In this episode, I share some thoughts on what compassion is, particularly through the lens of compassion meditation practices. Tune in next week for a follow-up practice! Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Focusing through Movement - Episode 533 of Esther's 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 using a movement pathway as your focus in meditation - A little lead-in movement: Seated fold - Breathing practice: Long exhale - Meditation technique (awareness kriya): Figure 8 Breath - A little re-grounding movement: Seated camel * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Hum Sa for Attention - Recast of Episode 182 of Everyday Meditation, a follow up to last week's discussion! 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! 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Meditation and the Science of Attention - Recast of Episode 181 of Esther's Everyday Meditation In this episode, I share and discuss some findings about meditation and attention. Tune in next week for a follow-up practice! Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
What keeps you from connecting - Episode 530 of Esther's 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 some things that keep us from connecting with one another. - A little lead-in movement: Cat / childs - Breathing practice: Alternate nostril breathing - Meditation technique (awareness kriya): Sat Yam "Let Go" - A little re-grounding movement: Seated forward fold * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Connection + Healing - Episode 530 of Esther's 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 connection and healing. - A little lead-in movement: Cat/child's - Breathing practice: Padadirsasana (breath balancing) - Meditation technique (awareness kriya): Sat Yam Bubble - A little re-grounding movement: Cat/cow * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Sounds that Resonate with You + Humming Meditation - Episode 529 of Esther's Everyday Meditation 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 finding sounds that you resonate with - A little lead-in movement: Cat / cow - Breathing practice: 4-part breathing - Meditation technique (awareness kriya): Humming kriya (bija mantra) - A little re-grounding movement: Child's All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
What do you visualize? + Colors Meditation - Episode 528 of Esther's Everyday Meditation 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 the ways we all visualize differently. - A little lead-in movement: Seated cat/cow - Breathing practice: Alternate Nostril Breathing (nadi shodhana) - Meditation technique (awareness kriya): Colors kriya - A little re-grounding movement: Seated camel All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Self Care through the Yamas & Niyamas - Episode 527 of Esther's Everyday Meditation 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 the impact of self care through the lens of the yamas + niyamas - A little lead-in movement: Seated fold (cross-leg) - Breathing practice: Extended exhale - Meditation technique (awareness kriya): Swaying meditation - A little re-grounding movement: Seated fold (straight leg) All techniques and movements are described and guided. You can give this practice a try when you're ready. Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Finding Time through Calm - Episode 525 of Esther's 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 find time (and time management) through what helps you feel calm - A little lead-in movement: seated side bend - Breathing practice: Alternate Nostril Breathing (Nadi Shodhana) - Meditation technique (awareness kriya): AUM (humming) - A little re-grounding movement: seated twist * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
A bit about my favorite meditation technique to share - Episode 524 of Esther's 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 why Sat Yam kriya is my favorite meditation technique to share with others - A little lead-in movement: Seated cat/cow - Breathing practice: Padadirsasana (breathing balancing) - Meditation technique (awareness kriya): Sat Yam kriya (of course!) - A little re-grounding movement: Various movements * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
A bit about my go to meditation technique - Episode 523 of Esther's 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 why Hum Sa kriya is my go to meditation technique - A little lead-in movement: Seated cat/cow - Breathing practice: Alternate Nostril Breathing / Nadi Shodhana - Meditation technique (awareness kriya): Hum Sa kriya (of course!) - A little re-grounding movement: Seated fold * 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 if you like! You can give this practice a try when you're ready! Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
A bit about my favorite breathing practice - Episode 522 of Esther's 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 why Nadi Shodhana is my favorite breathing practice - A little lead-in movement: Seated cat/cow - Breathing practice: Alternate Nostril Breathing / Nadi Shodhana (of course!) - Meditation technique (awareness kriya): None - A little re-grounding movement: Seated fold * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Returning to meditation - Episode 521 of Esther's 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 coming back to meditation after a break - A little lead-in movement: Seated cat/cow - Breathing practice: 1:1 even ratio breathing - Meditation technique (awareness kriya): Hum Sa kriya - A little re-grounding movement: Seated arm lift * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Letting go + Sat Yam - Episode 520 of Esther's 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! These show notes are also posted at https://esthermpalmer.com/meditation Here's what's in this episode: - Welcome + getting situated, with a few thoughts on letting go of thoughts in preparation for today's meditation technique. - A little lead-in movement: Cat/cow - Breathing practice: Alternate nostril breathing (nadi shodhana) - Meditation technique (awareness kriya): Sat Yam (Letting Go) - A little re-grounding movement: Seated side fold * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Meditation for Stress, part 2 - Episode 519 of Esther's Everyday Meditation I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. These show notes are also posted at https://esthermpalmer.com/meditation Here's what's in this episode: Can you meditate and create stress reducing brain changes when you're in the middle of chaos? I talk about why we need to set ourselves up with physiological changes that can help lessen stress in the moment, and then make it easier to meditate and make lasting brain changes. Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Meditation for Stress, part 1 - Episode 518 of Esther's Everyday Meditation I'm on summer break, so this week's episode is a recast from the earlier days of the podcast.These show notes are also posted at https://esthermpalmer.com/meditation Here's what's in the episode: I tackle the answers to common questions about meditation and stress with the help of research shared in 'Altered Traits' by Daniel Goleman and Richard Davidson. The book is a great read with tons of sobering information about what we know and don't know about the effects of meditation. I loved it. Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Allowing Rest + Hum Sa - Episode 517 of Esther's 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! These show notes are also posted at https://esthermpalmer.com/meditation Here's what's in this episode: - Welcome + getting situated, with a few thoughts on allowing yourself rest - A little lead-in movement: Cat / child's - Breathing practice: 4-part breathing - Meditation technique (awareness kriya): Hum Sa - A little re-grounding movement: Seated twist * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 516 of Everyday Meditation: Practicing Mantra in Meditation I'm on summer break, so this week's episode is a recast from the earlier days of the podcast. I hope you'll make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks! These show notes are also posted at https://esthermpalmer.com/meditation Here's what's in this episode: - Breathing practice: Alternate nostril breathing (optional) - Meditation technique (awareness kriya): Hum Sa with Gam mantra - A little re-grounding movement: Re-grounding series 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 515 of Everyday Meditation: An Everyday 'Mind Tool' This week's episode is a recast from the earlier days of the podcast in which I introduce mantra and share some ways that I use it beyond meditation practice. These show notes are also posted at https://esthermpalmer.com/meditation Here's a quick summary from the episode: - Choose a mantra to use in meditation based on your gut instinct. Pick one you like from the 7 options I offer. - Use the same mantra throughout your day when you need to calm yourself down or reduce the effects of internal or external distractions. If you want to give it a try, scan the podcast feed for titles with "humming" or "mantra" -- or tune in for next week's practice! Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 514 of Everyday Meditation: Comforting Self 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! These show notes are also posted at https://esthermpalmer.com/meditation Here's what's in this episode: - Welcome + getting situated, with a few thoughts on comforting self/Self - A little lead-in movement: Seated side stretch - Breathing practice: Long exhale - Meditation technique (awareness kriya): Humming Mantra - A little re-grounding movement: Kneeling lunge * 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! Be moving, be true, be you! - esther If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 512 of Everyday Meditation: Breathe Comfortably 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 breathing comfortably in meditation - A little lead-in movement: Arm lift - Breathing practice: Padadirsasana - Meditation technique (awareness kriya): Sat Yam Bubble - A little re-grounding movement: Cat / Cow * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 511 of Everyday Meditation: Moving what you feel 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 moving what you feel inside with your attention - A little lead-in movement: Seated fold - Breathing practice: 4-part breath - Meditation technique (awareness kriya): Figure 8 breath (arohan/awarohan) - A little re-grounding movement: Belly-down rest (savasana) * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 510 of Everyday Meditation: Choice in practice + Hum Sa 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 making choices during the practice of meditation - A little lead-in movement: Cat / cow - Breathing practice: Alternate nostril breath / Nadi Shodhana - Meditation technique (awareness kriya): Hum Sa - A little re-grounding movement: 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
Episode 509 of Everyday Meditation: Making choices + a Swaying 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 making choices in the set up of your meditation practice - A little lead-in movement: Seated camel - Breathing practice: Even ratio breathing (1:1) - Meditation technique (awareness kriya): Swaying to center - A little re-grounding movement: Reclining ankle to knee * 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/updates You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
