February 3, 2025 • 24 mins
Meditation is a practice of focusing the mind to regulate your nervous system by reaching for a state of mental clarity, emotional calm, and overall awareness.
However, the thought of starting a meditation practice can feel out of reach. Whether you think “I can’t possibly sit still for 15 or more minutes” or “It’s impossible to quiet my mind” you too CAN meditate, and you can encourage your students to try it as well… so let’s talk about it.
Get your journal for this one because I’ve got lots of ideas for you!
YouTube: Yoga with Monica Bright
Click HERE to send me a text & let me know your thoughts on this episode!
YouTube: Yoga with Monica Bright
Freebie: Yoga Sequencing for Different Injuries
Let's connect:
- Check out my website: Enhanced Body
- Connect with me on Instagram
- Wanna work together? Book a Discovery Call
- Practice yoga in my online studio The Alliance (7-day free trial)
- Join my Newsletter for teachers below!
Want me to discuss a topic? Click HERE to submit it!
Become a supporter of the Essential Conversations for Yoga Teachers Podcast! Starting at $3/ month.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
Meditation is a practice of focusing your mind to
regulate your nervous system.
By reaching for a state ofmental clarity, emotional, calm,
and overall awareness.
However, the thought of startinga meditation practice can feel
out of reach, whether you thinkI can possibly sit still for 15
(00:22):
or more minutes or.
It's impossible to quiet mymind.
You too can meditate and you canencourage your students to try
it as well.
So let's talk about it.
Welcome to the EssentialConversations for Yoga Teachers
podcast with me.
I'm Monica Bright, and I've beenteaching yoga and running my
(00:46):
yoga business for over a decade.
This is the podcast for you ifyou're a yoga teacher, you're
looking for support, you love tobe in conversation, and you're a
lifelong student.
In this podcast, I'll share withyou My life as a yoga teacher,
the lessons I've learned, myprocess for building my
(01:08):
business, and helpful ideas,tools, strategies, and systems I
use and you can use so that yourbusiness thrives.
We'll cover a diverse range oftopics that will help you
whether you're just starting outor you've got years under your
belt and you want to dive deepand set yourself up for success.
(01:31):
I'm so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now, let's do this together.
Oh, welcome back to the podcast.
I am so glad.
Yvette you are back.
My name is Monica.
(01:52):
And at the time of thisrecording, I am fresh off of
another.
Weekend yoga retreat.
And let me tell you something,they are so nourishing.
If you've never gone on a yogaretreat or if your.
A teacher who has never led one.
You got to do it.
(02:12):
That's all I'm going to say isyou got to do it.
There's so many benefits.
Uh, and teachings and learningsfrom, going on retreat.
It's just really amazing.
So I'm just feeling full of likelove and joy and gratitude.
this week's episode is aboutmeditation, and I'm going to
(02:34):
tell you a little secret it'sinspired.
By my daughter, who is taking ananatomy class in school this
year and she and a friend haveto partner up.
And do a presentation onmeditation.
So she ran home and she waslike, mom, you have to help me.
Because I have to understand.
(02:56):
Meditation and present on it.
So I was like, absolutely.
Yes.
And so I'm recording those foryou all, but I'm going to tell
her that she needs to listen tothis episode as well.
So she gets.
A deeper understanding ofmeditation.
So the question is, do you teachmeditation?
(03:16):
What do you think aboutmeditation?
And do you realize how manybenefits there are for
incorporating a meditation?
practice.
Into your life or introducing itto your students lives.
And in this episode, I'm justgoing to talk to you about the
(03:36):
many benefits.
Of meditation, how you canintroduce it to your students.
We'll do a little bit ofmyth-busting around meditation
and I just give you somebackground information on it.
So it doesn't seem like such a,a daunting practice that nobody
can practice because.
(03:57):
It's the idea of it is just letme sit still and not think about
anything.
All right.
Let's get started.
Meditation is a practice offocusing your mind.
To regulate your nervous system,which is why I love it so much.
And you do it by reaching for astate of mental clarity.
Uh, emotional, calm and overallawareness.
(04:21):
However, the thought of startinga meditation practice can feel
out of reach for many, thestories we've been told about it
and how it's portrayed online.
Can leave.
Some people feeling likemeditation isn't for them.
As a yoga teacher, you may bethinking of offering meditation
practices to your students.
So how do you get them to buyin?
(04:45):
Especially if they've nevertried it before.
Sometimes the best teacher of aconcept or practice is the
experience of it.
Let's talk a little bit aboutmeditation, the benefits of it,
some myths and misconceptions,and how to make the practice of
meditation appealing to yourstudents.
(05:06):
You can use meditation as apractice to introduce your
students to relaxationself-discovery and improved
mental wellbeing.
Meditation at its core involvescultivating a sense of presence
and stillness.
Remember that the practice ofyoga Asana was used to prepare
(05:28):
the body for the stillness ofmeditation.
And in the west, we've gottenaway from combining the two and
have elevated the practice ofAsana over many other practices
of yoga.
Unfortunately.
Yoga has become a workout in asense, but the true practice of
yoga is internal work thatelevates his students to become
(05:51):
more mindful self-aware andaccountable for their lives,
their decisions.
And.
Even their relationships.
Let's talk about the keyelements of meditation.
They are focused attention,mindfulness and awareness,
relaxation, and being present.
(06:12):
When you focus your attention,you concentrate on a single
point of focus, such as yourbreath, a mantra, a sound or an
image.
Mindfulness and awarenessincludes observing your
thoughts, your emotions, andyour sensations without
judgment.
Uh, allowing them to come andgo.
(06:33):
Practicing relaxation helps youcreate a state of physical and
mental ease to counter stressand tension.
You may be experiencing in life.
And practicing presence.
Helps you shift your mind awayfrom past regrets or future
anxieties and center it in thehere and now, which is really
(06:56):
all we have.
Right.
Meditation can seemunattainable.
I mean, think about what you'veseen and heard about it.
Sitting cross legged.
Palms facing up a neutral spineand your eyes closed.
But what about the student whohas limited range of motion or
the student with chronic backpain across leg seat might sound
(07:20):
horrendous or think about thestudent.
Whose mind races and they have areally difficult time turning
their thoughts down.
The idea of stillness and quietmight feel off-putting, but we
can help them by offeringdifferent types of meditation
and various ways for them topractice it.
(07:41):
Here are a few different typesof meditation and you can
introduce these to students sothat they can choose a type that
aligns with their goals.
First is mindfulness meditation.
It's done by teaching studentsto observe their thoughts and
sensations in the present momentwithout judgment.
(08:03):
The core elements of mindfulnessmeditation include present
moment awareness by directingyour attention to what is
happening right now.
Whether it's your breath, bodysensations, or the sounds around
you.
Non-judgemental observation.
Through observing your thoughtsand feelings without labeling
(08:26):
them as good or bad.
Acceptance allowing things tobe, as they are without trying
to change, fix, or avoid them.
Returning awareness to theinitial focus by gently guiding
students' attention back totheir anchor, for example, their
breath or their body, orwhenever you feel their mind
(08:48):
might be wandering.
Mindfulness meditation.
Isn't limited to a sittingpractice either.
It can be incorporatedthroughout the day.
You can teach students toincorporate it into their daily
activities.
Some examples include mindfuleating, teach students to pay
attention to the taste, thetexture and smell of their food.
(09:11):
Notice how it feels to chew andswallow.
Or mindful walking.
You can practice this byconnecting to the feeling of the
ground beneath your feet,noticing the rhythm of your
steps and taking in the sights.
And the sounds around you.
How about mindful listening.
(09:32):
This can really become a gamechanger in your conversations
with others.
Fully engage with aconversation, listening
attentively, without planningyour response or letting your
mind wander you listen to hearinstead of listening to respond.
And mindful breathing.
(09:54):
Take a few intentional deepbreaths during moments of
stress.
To recenter yourself.
Next is focused attentionmeditation.
This is directing your focus ona single object, such as the
breath.
A candle flame.
Or a mantra.
(10:15):
I'm sure you've heard oftranscendental meditation.
Transcendental meditation is asimple, effortless form of
meditation that involvessilently repeating a specific
mantra in a quiet position.
Transcendental meditation isdesigned to help the mind settle
into a state of restfulawareness, allowing the student
(10:38):
to experience a deep sense ofrelaxation and inner calm.
Unlike some other forms ofmeditation, transcendental
meditation does not requirefocus or concentration, but
rather relies on the naturaltendency of the mind to move
toward greater peace.
How does transcendentalmeditation differ from other
(11:02):
forms of meditation?
The first way is effortlessversus concentration.
Transcendental meditation doesnot require focusing on the
breath visualizations ormindfulness.
Instead it allows the mind tosettle naturally.
Mantra use the mantra intranscendental meditation is
(11:24):
chosen specifically for theindividual and is meant to have
no meaning.
Unlike mantras in othertraditions that may have
spiritual or culturalsignificance.
And finally standardizedinstruction.
Transcendental meditation istypically taught through
certified teachers in astructured course, ensuring
(11:47):
consistency.
Across practitioners.
Then there's also Mettameditation or loving kindness,
meditation, where you helpstudents learn to cultivate
feelings of compassion and lovefor themselves and others.
Two of my favorites to teach ourbody scan meditation and yoga
(12:10):
nidra.
Body scan meditation is amindfulness practice that
involves directing yourawareness to different parts of
your body.
Observing sensations andreleasing tension.
It's a grounding techniquedesigned to bring attention to
the present moment by exploringthe physical sensations such as
warmth, tightness, tingling, orstillness without judgment, or
(12:35):
the need to change anything.
This practice is often used toreduce stress, improve body
awareness and foster relaxation.
It's commonly practice inmindfulness, meditation, yoga
and therapeutic sessions, likemindfulness based stress
reduction.
The goal of a body scan is notto fix.
(12:59):
Anything, but to develop adeeper awareness of how the body
feels in the present moment.
It allows you to connect withyour body.
It helps you tune intosensations that may go unnoticed
in daily life.
It helps you release tension byencouraging you to relax by
consciously letting go ofphysical and emotional
(13:21):
tightness.
It regulates your nervous systemby shifting the body from the
fight or flight response intothe rest and digest mode.
And it increases mind, bodyconnection.
By enhancing awareness of howemotions, stress, or posture
manifest in the body.
(13:42):
The typical order of a body scanmoves systematically from head
to toe or toe to head.
Here's an example order ifyou're starting at the head,
it's the crown of the head.
The forehead.
Temples and eyes.
Then jaw, mouth and throat.
(14:02):
Shoulders and arms.
Chest and upper back.
The abdomen and lower back.
Hips and pelvis.
Thighs and knees, lower legs,ankles and feet.
Alternatively, you can adapt thesequence based on your needs,
such as focusing only onspecific areas of discomfort.
(14:28):
Body scan meditation works byengaging the Vegas nerve, a key
player in the parasympatheticnervous system by directing
attention to the body andencouraging conscious
relaxation.
The practice helps reduce thebody's stress response, fight or
flight.
And promotes feelings of safetyand calm.
(14:48):
Breathing into areas of tensionenhances circulation, reduces
inflammation and helps the braininterpret bodily sensations,
more calmly making it a powerfultool for nervous system
regulation, which is why I loveit so much.
And finally there's yoga nidra.
(15:10):
Yoga nidra is often called yogasleep is a guided meditation
practice that leads you into astate of deep physical, mental,
and emotional relaxation.
While maintaining a trace ofconscious awareness.
it's a systematic technique thattakes the student into a
(15:31):
profound state of rest.
Similar to the border betweenwaking and sleep while remaining
alert.
Unlike other forms of meditationthat focus on concentration or
mindfulness.
Yoga nidra is a structuredpractice that encourages
complete surrender to theguidance of you, the teacher or
(15:53):
recording.
It is both restorative andtransformative offering benefits
for stress relief, emotionalhealing, and self awareness.
you may be asking how does yoganidra differ from other
meditation practices?
Well, it's guided versusself-lead yoga.
(16:14):
Nidra is fully guided by ateacher or a recording, which
allows the student to surrendercompletely.
there's no effort required tomaintain focus.
As the teacher providescontinuous clues.
Other meditation practices ofteninvolve self guided techniques,
(16:34):
such as concentration.
Visualization or mindfulness andrequire active participation in
maintaining focus or awareness.
Yoga nidra is goal orientedrelaxation.
Yoga nidra is specificallydesigned to take the student
into a state of deep rest andsubconscious healing, Which is
(16:58):
ideal for managing stress,insomnia, or trauma.
Whereas other meditationpractices may focus on goals
such as developingconcentration, fostering
mindfulness, or deepeningspiritual practices.
The next is the impact onbrainwaves yoga nidra promotes a
(17:19):
transition into theta and Deltabrainwave states, which are
associated with deep rest andhealing.
While other meditationpractices.
I often focus on alpha and betastates, which are associated
with alert, relaxation, andactive mindfulness.
And finally accessibility.
(17:42):
Yoga nidra is accessible toeveryone, regardless of
experience, level or physicalability because yoga nidra is
guided.
Students have a voice to listento, which might help them to
stay centered, focused, andrelaxed.
Whereas other meditationpractices might require more
discipline practice or mentalfocus.
(18:05):
Because students aren't beingled by your voice.
This can be challenging forbeginners or those experiencing
a lot of stress.
So, how do you get students towant to try meditation?
One way is to discuss the manybenefits of meditation.
You can explain how meditationaffects mental and emotional
(18:27):
health by reducing stress andanxiety, improving focus and
concentration.
And enhancing emotionalresilience and mood.
Meditation also improvesphysical health by lowering
one's blood pressure, supportingand encouraging better sleep.
(18:47):
And by boosting.
Your immune function.
Meditation helps students tapinto their spiritual growth by
fostering a sense of connectionto oneself and to others and
encourages more self-awarenessand personal growth.
Here's a benefit that you maynot have thought about.
Meditation helps to improve yourrelationships by encouraging
(19:12):
you.
Uh, to increase your empathy andcompassion for others and helps
you manage your emotionalreactivity.
Meditation works by trainingyour brain to shift from a
reactive state to a calm,focused state.
And often engages theparasympathetic nervous system,
the rest and digest system,helping to counterbalance the
(19:36):
effects of stress.
Regular practice strengthensyour brain's ability to maintain
focus.
Regulate emotions and foster asense of peace.
You can help students findinterest in meditation by
dispelling myths about it.
I'm sure that they've heard thatmeditation is about stopping
(19:58):
your thoughts altogether.
And in fact, the truth ismeditation is not about
eliminating thoughts.
But learning to observe themwithout attachment.
Or you need a lot of time tomeditate when instead the truth
is even a few minutes ofmeditation can make a world of
difference.
(20:19):
Or how about only spiritualpeople meditate?
We know the truth is thatmeditation is a practical tool
accessible to everyone,regardless of their spiritual
beliefs.
We just need to be sure to helpstudents understand that these
myths about meditation are nottrue.
(20:39):
To help students get startedwith meditation.
You could give them a quickguide and ask them to try it out
at home.
First in a space that feelsfamiliar and safe for them.
Tell them to find a quiet andcomfortable space.
Sit or lie down in a relaxed,but alert position.
Focus on their breath or anotheranchor, for example, a mantra or
(21:04):
a sound.
And tell them when your mindwanders, just gently bring it
back to your focus.
And remind them to start with afew minutes and gradually
increase the time as they feelcomfortable.
It's always good to remind themthat meditation is a flexible
practice.
There's no single right way todo it.
(21:24):
The key is consistency andfinding what works best for
them.
How can you give them a littletaste of it in your classes?
Think about weaving in a coupleof minutes at the end, when
students are in Shavasana,they're probably already used to
lying comfortably on their matsand you could incorporate a
short body scan for example, andstill leave time for quiet
(21:49):
Shavasana as well.
I hope that you introduce morestudents to meditation because
it can be such a nourishing, Andnervous system regulating
practice that will help studentsnavigate life more and mindfully
and with a tool to help reducetheir stress.
(22:09):
Meditation is one of my favoriteworkshops to offer and it always
sells out.
Exposing or reuniting you withyour meditation practice is my
gift to you.
And if it feels challenging,that's okay.
I've often felt challenged tosoften my mind chatter during
meditation too.
If you're not already teachingmeditation, consider it.
(22:31):
It's such a beautiful and muchneeded practice.
When you have a layered approachto your teaching and include
various formats, such as yen,restorative, and meditation.
You help introduce students tovarious aspects of the yoga
practice.
And help them realize that it'snot a workout, but a work in.
(22:53):
These classes, help studentsfind their way to the practices
that will serve them best.
It's so important.
For us to have this conversationso that you remember that there
are so many opportunities foryou in the yoga teaching world.
If you love this episode, let meknow.
I've added a link in the shownotes for you to send me a quick
(23:14):
text message about your thoughtson this.
Episode or any other, I won'tknow your phone number.
It's just a neat addition to theplatform that I use for this new
and super easy way for you tocommunicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
That's how your message will getto me.
(23:35):
And I would love to know yourthoughts.
I subscribe to the podcast.
So you're always in the knowwhen a new episode drops and
share it with another yogateacher who you think would love
to be in on these conversations.
Thank you for helping to spreadthe word about this podcast.
And if you've been taking notesin your journal, as you listen
to these episodes, I'm so gladyou are.
(23:57):
And I would love to hear aboutit.
Don't forget to download theebook sequencing for different
injuries.
The link is in the show notes,and I promise you, it will help
you form a foundation forteaching students with injuries.
And it'll be a great resourcefor you to return to, again.
And again, When you download theebook, you'll be joining my
(24:17):
newsletter.
That's just for yoga teachers.
I've got more exciting teachingscoming soon.
So I want to tell you all aboutthem.
The link is in the show notesbelow, and I would love for you
to join it so we can always stayconnected.
All right.
That's it for now.
Bye.
Mhm.
Meditation is a practice of focusing your mind to
regulate your nervous system.
By reaching for a state ofmental clarity, emotional, calm,
and overall awareness.
However, the thought of startinga meditation practice can feel
out of reach, whether you thinkI can possibly sit still for 15
(00:22):
or more minutes or.
It's impossible to quiet mymind.
You too can meditate and you canencourage your students to try
it as well.
So let's talk about it.
Welcome to the EssentialConversations for Yoga Teachers
podcast with me.
I'm Monica Bright, and I've beenteaching yoga and running my
(00:46):
yoga business for over a decade.
This is the podcast for you ifyou're a yoga teacher, you're
looking for support, you love tobe in conversation, and you're a
lifelong student.
In this podcast, I'll share withyou My life as a yoga teacher,
the lessons I've learned, myprocess for building my
(01:08):
business, and helpful ideas,tools, strategies, and systems I
use and you can use so that yourbusiness thrives.
We'll cover a diverse range oftopics that will help you
whether you're just starting outor you've got years under your
belt and you want to dive deepand set yourself up for success.
(01:31):
I'm so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now, let's do this together.
Oh, welcome back to the podcast.
I am so glad.
Yvette you are back.
My name is Monica.
(01:52):
And at the time of thisrecording, I am fresh off of
another.
Weekend yoga retreat.
And let me tell you something,they are so nourishing.
If you've never gone on a yogaretreat or if your.
A teacher who has never led one.
You got to do it.
(02:12):
That's all I'm going to say isyou got to do it.
There's so many benefits.
Uh, and teachings and learningsfrom, going on retreat.
It's just really amazing.
So I'm just feeling full of likelove and joy and gratitude.
this week's episode is aboutmeditation, and I'm going to
(02:34):
tell you a little secret it'sinspired.
By my daughter, who is taking ananatomy class in school this
year and she and a friend haveto partner up.
And do a presentation onmeditation.
So she ran home and she waslike, mom, you have to help me.
Because I have to understand.
(02:56):
Meditation and present on it.
So I was like, absolutely.
Yes.
And so I'm recording those foryou all, but I'm going to tell
her that she needs to listen tothis episode as well.
So she gets.
A deeper understanding ofmeditation.
So the question is, do you teachmeditation?
(03:16):
What do you think aboutmeditation?
And do you realize how manybenefits there are for
incorporating a meditation?
practice.
Into your life or introducing itto your students lives.
And in this episode, I'm justgoing to talk to you about the
(03:36):
many benefits.
Of meditation, how you canintroduce it to your students.
We'll do a little bit ofmyth-busting around meditation
and I just give you somebackground information on it.
So it doesn't seem like such a,a daunting practice that nobody
can practice because.
(03:57):
It's the idea of it is just letme sit still and not think about
anything.
All right.
Let's get started.
Meditation is a practice offocusing your mind.
To regulate your nervous system,which is why I love it so much.
And you do it by reaching for astate of mental clarity.
Uh, emotional, calm and overallawareness.
(04:21):
However, the thought of startinga meditation practice can feel
out of reach for many, thestories we've been told about it
and how it's portrayed online.
Can leave.
Some people feeling likemeditation isn't for them.
As a yoga teacher, you may bethinking of offering meditation
practices to your students.
So how do you get them to buyin?
(04:45):
Especially if they've nevertried it before.
Sometimes the best teacher of aconcept or practice is the
experience of it.
Let's talk a little bit aboutmeditation, the benefits of it,
some myths and misconceptions,and how to make the practice of
meditation appealing to yourstudents.
(05:06):
You can use meditation as apractice to introduce your
students to relaxationself-discovery and improved
mental wellbeing.
Meditation at its core involvescultivating a sense of presence
and stillness.
Remember that the practice ofyoga Asana was used to prepare
(05:28):
the body for the stillness ofmeditation.
And in the west, we've gottenaway from combining the two and
have elevated the practice ofAsana over many other practices
of yoga.
Unfortunately.
Yoga has become a workout in asense, but the true practice of
yoga is internal work thatelevates his students to become
(05:51):
more mindful self-aware andaccountable for their lives,
their decisions.
And.
Even their relationships.
Let's talk about the keyelements of meditation.
They are focused attention,mindfulness and awareness,
relaxation, and being present.
(06:12):
When you focus your attention,you concentrate on a single
point of focus, such as yourbreath, a mantra, a sound or an
image.
Mindfulness and awarenessincludes observing your
thoughts, your emotions, andyour sensations without
judgment.
Uh, allowing them to come andgo.
(06:33):
Practicing relaxation helps youcreate a state of physical and
mental ease to counter stressand tension.
You may be experiencing in life.
And practicing presence.
Helps you shift your mind awayfrom past regrets or future
anxieties and center it in thehere and now, which is really
(06:56):
all we have.
Right.
Meditation can seemunattainable.
I mean, think about what you'veseen and heard about it.
Sitting cross legged.
Palms facing up a neutral spineand your eyes closed.
But what about the student whohas limited range of motion or
the student with chronic backpain across leg seat might sound
(07:20):
horrendous or think about thestudent.
Whose mind races and they have areally difficult time turning
their thoughts down.
The idea of stillness and quietmight feel off-putting, but we
can help them by offeringdifferent types of meditation
and various ways for them topractice it.
(07:41):
Here are a few different typesof meditation and you can
introduce these to students sothat they can choose a type that
aligns with their goals.
First is mindfulness meditation.
It's done by teaching studentsto observe their thoughts and
sensations in the present momentwithout judgment.
(08:03):
The core elements of mindfulnessmeditation include present
moment awareness by directingyour attention to what is
happening right now.
Whether it's your breath, bodysensations, or the sounds around
you.
Non-judgemental observation.
Through observing your thoughtsand feelings without labeling
(08:26):
them as good or bad.
Acceptance allowing things tobe, as they are without trying
to change, fix, or avoid them.
Returning awareness to theinitial focus by gently guiding
students' attention back totheir anchor, for example, their
breath or their body, orwhenever you feel their mind
(08:48):
might be wandering.
Mindfulness meditation.
Isn't limited to a sittingpractice either.
It can be incorporatedthroughout the day.
You can teach students toincorporate it into their daily
activities.
Some examples include mindfuleating, teach students to pay
attention to the taste, thetexture and smell of their food.
(09:11):
Notice how it feels to chew andswallow.
Or mindful walking.
You can practice this byconnecting to the feeling of the
ground beneath your feet,noticing the rhythm of your
steps and taking in the sights.
And the sounds around you.
How about mindful listening.
(09:32):
This can really become a gamechanger in your conversations
with others.
Fully engage with aconversation, listening
attentively, without planningyour response or letting your
mind wander you listen to hearinstead of listening to respond.
And mindful breathing.
(09:54):
Take a few intentional deepbreaths during moments of
stress.
To recenter yourself.
Next is focused attentionmeditation.
This is directing your focus ona single object, such as the
breath.
A candle flame.
Or a mantra.
(10:15):
I'm sure you've heard oftranscendental meditation.
Transcendental meditation is asimple, effortless form of
meditation that involvessilently repeating a specific
mantra in a quiet position.
Transcendental meditation isdesigned to help the mind settle
into a state of restfulawareness, allowing the student
(10:38):
to experience a deep sense ofrelaxation and inner calm.
Unlike some other forms ofmeditation, transcendental
meditation does not requirefocus or concentration, but
rather relies on the naturaltendency of the mind to move
toward greater peace.
How does transcendentalmeditation differ from other
(11:02):
forms of meditation?
The first way is effortlessversus concentration.
Transcendental meditation doesnot require focusing on the
breath visualizations ormindfulness.
Instead it allows the mind tosettle naturally.
Mantra use the mantra intranscendental meditation is
(11:24):
chosen specifically for theindividual and is meant to have
no meaning.
Unlike mantras in othertraditions that may have
spiritual or culturalsignificance.
And finally standardizedinstruction.
Transcendental meditation istypically taught through
certified teachers in astructured course, ensuring
(11:47):
consistency.
Across practitioners.
Then there's also Mettameditation or loving kindness,
meditation, where you helpstudents learn to cultivate
feelings of compassion and lovefor themselves and others.
Two of my favorites to teach ourbody scan meditation and yoga
(12:10):
nidra.
Body scan meditation is amindfulness practice that
involves directing yourawareness to different parts of
your body.
Observing sensations andreleasing tension.
It's a grounding techniquedesigned to bring attention to
the present moment by exploringthe physical sensations such as
warmth, tightness, tingling, orstillness without judgment, or
(12:35):
the need to change anything.
This practice is often used toreduce stress, improve body
awareness and foster relaxation.
It's commonly practice inmindfulness, meditation, yoga
and therapeutic sessions, likemindfulness based stress
reduction.
The goal of a body scan is notto fix.
(12:59):
Anything, but to develop adeeper awareness of how the body
feels in the present moment.
It allows you to connect withyour body.
It helps you tune intosensations that may go unnoticed
in daily life.
It helps you release tension byencouraging you to relax by
consciously letting go ofphysical and emotional
(13:21):
tightness.
It regulates your nervous systemby shifting the body from the
fight or flight response intothe rest and digest mode.
And it increases mind, bodyconnection.
By enhancing awareness of howemotions, stress, or posture
manifest in the body.
(13:42):
The typical order of a body scanmoves systematically from head
to toe or toe to head.
Here's an example order ifyou're starting at the head,
it's the crown of the head.
The forehead.
Temples and eyes.
Then jaw, mouth and throat.
(14:02):
Shoulders and arms.
Chest and upper back.
The abdomen and lower back.
Hips and pelvis.
Thighs and knees, lower legs,ankles and feet.
Alternatively, you can adapt thesequence based on your needs,
such as focusing only onspecific areas of discomfort.
(14:28):
Body scan meditation works byengaging the Vegas nerve, a key
player in the parasympatheticnervous system by directing
attention to the body andencouraging conscious
relaxation.
The practice helps reduce thebody's stress response, fight or
flight.
And promotes feelings of safetyand calm.
(14:48):
Breathing into areas of tensionenhances circulation, reduces
inflammation and helps the braininterpret bodily sensations,
more calmly making it a powerfultool for nervous system
regulation, which is why I loveit so much.
And finally there's yoga nidra.
(15:10):
Yoga nidra is often called yogasleep is a guided meditation
practice that leads you into astate of deep physical, mental,
and emotional relaxation.
While maintaining a trace ofconscious awareness.
it's a systematic technique thattakes the student into a
(15:31):
profound state of rest.
Similar to the border betweenwaking and sleep while remaining
alert.
Unlike other forms of meditationthat focus on concentration or
mindfulness.
Yoga nidra is a structuredpractice that encourages
complete surrender to theguidance of you, the teacher or
(15:53):
recording.
It is both restorative andtransformative offering benefits
for stress relief, emotionalhealing, and self awareness.
you may be asking how does yoganidra differ from other
meditation practices?
Well, it's guided versusself-lead yoga.
(16:14):
Nidra is fully guided by ateacher or a recording, which
allows the student to surrendercompletely.
there's no effort required tomaintain focus.
As the teacher providescontinuous clues.
Other meditation practices ofteninvolve self guided techniques,
(16:34):
such as concentration.
Visualization or mindfulness andrequire active participation in
maintaining focus or awareness.
Yoga nidra is goal orientedrelaxation.
Yoga nidra is specificallydesigned to take the student
into a state of deep rest andsubconscious healing, Which is
(16:58):
ideal for managing stress,insomnia, or trauma.
Whereas other meditationpractices may focus on goals
such as developingconcentration, fostering
mindfulness, or deepeningspiritual practices.
The next is the impact onbrainwaves yoga nidra promotes a
(17:19):
transition into theta and Deltabrainwave states, which are
associated with deep rest andhealing.
While other meditationpractices.
I often focus on alpha and betastates, which are associated
with alert, relaxation, andactive mindfulness.
And finally accessibility.
(17:42):
Yoga nidra is accessible toeveryone, regardless of
experience, level or physicalability because yoga nidra is
guided.
Students have a voice to listento, which might help them to
stay centered, focused, andrelaxed.
Whereas other meditationpractices might require more
discipline practice or mentalfocus.
(18:05):
Because students aren't beingled by your voice.
This can be challenging forbeginners or those experiencing
a lot of stress.
So, how do you get students towant to try meditation?
One way is to discuss the manybenefits of meditation.
You can explain how meditationaffects mental and emotional
(18:27):
health by reducing stress andanxiety, improving focus and
concentration.
And enhancing emotionalresilience and mood.
Meditation also improvesphysical health by lowering
one's blood pressure, supportingand encouraging better sleep.
(18:47):
And by boosting.
Your immune function.
Meditation helps students tapinto their spiritual growth by
fostering a sense of connectionto oneself and to others and
encourages more self-awarenessand personal growth.
Here's a benefit that you maynot have thought about.
Meditation helps to improve yourrelationships by encouraging
(19:12):
you.
Uh, to increase your empathy andcompassion for others and helps
you manage your emotionalreactivity.
Meditation works by trainingyour brain to shift from a
reactive state to a calm,focused state.
And often engages theparasympathetic nervous system,
the rest and digest system,helping to counterbalance the
(19:36):
effects of stress.
Regular practice strengthensyour brain's ability to maintain
focus.
Regulate emotions and foster asense of peace.
You can help students findinterest in meditation by
dispelling myths about it.
I'm sure that they've heard thatmeditation is about stopping
(19:58):
your thoughts altogether.
And in fact, the truth ismeditation is not about
eliminating thoughts.
But learning to observe themwithout attachment.
Or you need a lot of time tomeditate when instead the truth
is even a few minutes ofmeditation can make a world of
difference.
(20:19):
Or how about only spiritualpeople meditate?
We know the truth is thatmeditation is a practical tool
accessible to everyone,regardless of their spiritual
beliefs.
We just need to be sure to helpstudents understand that these
myths about meditation are nottrue.
(20:39):
To help students get startedwith meditation.
You could give them a quickguide and ask them to try it out
at home.
First in a space that feelsfamiliar and safe for them.
Tell them to find a quiet andcomfortable space.
Sit or lie down in a relaxed,but alert position.
Focus on their breath or anotheranchor, for example, a mantra or
(21:04):
a sound.
And tell them when your mindwanders, just gently bring it
back to your focus.
And remind them to start with afew minutes and gradually
increase the time as they feelcomfortable.
It's always good to remind themthat meditation is a flexible
practice.
There's no single right way todo it.
(21:24):
The key is consistency andfinding what works best for
them.
How can you give them a littletaste of it in your classes?
Think about weaving in a coupleof minutes at the end, when
students are in Shavasana,they're probably already used to
lying comfortably on their matsand you could incorporate a
short body scan for example, andstill leave time for quiet
(21:49):
Shavasana as well.
I hope that you introduce morestudents to meditation because
it can be such a nourishing, Andnervous system regulating
practice that will help studentsnavigate life more and mindfully
and with a tool to help reducetheir stress.
(22:09):
Meditation is one of my favoriteworkshops to offer and it always
sells out.
Exposing or reuniting you withyour meditation practice is my
gift to you.
And if it feels challenging,that's okay.
I've often felt challenged tosoften my mind chatter during
meditation too.
If you're not already teachingmeditation, consider it.
(22:31):
It's such a beautiful and muchneeded practice.
When you have a layered approachto your teaching and include
various formats, such as yen,restorative, and meditation.
You help introduce students tovarious aspects of the yoga
practice.
And help them realize that it'snot a workout, but a work in.
(22:53):
These classes, help studentsfind their way to the practices
that will serve them best.
It's so important.
For us to have this conversationso that you remember that there
are so many opportunities foryou in the yoga teaching world.
If you love this episode, let meknow.
I've added a link in the shownotes for you to send me a quick
(23:14):
text message about your thoughtson this.
Episode or any other, I won'tknow your phone number.
It's just a neat addition to theplatform that I use for this new
and super easy way for you tocommunicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
That's how your message will getto me.
(23:35):
And I would love to know yourthoughts.
I subscribe to the podcast.
So you're always in the knowwhen a new episode drops and
share it with another yogateacher who you think would love
to be in on these conversations.
Thank you for helping to spreadthe word about this podcast.
And if you've been taking notesin your journal, as you listen
to these episodes, I'm so gladyou are.
(23:57):
And I would love to hear aboutit.
Don't forget to download theebook sequencing for different
injuries.
The link is in the show notes,and I promise you, it will help
you form a foundation forteaching students with injuries.
And it'll be a great resourcefor you to return to, again.
And again, When you download theebook, you'll be joining my
(24:17):
newsletter.
That's just for yoga teachers.
I've got more exciting teachingscoming soon.
So I want to tell you all aboutthem.
The link is in the show notesbelow, and I would love for you
to join it so we can always stayconnected.
All right.
That's it for now.
Bye.
Mhm.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!