Meditation

Box Breathing / 6 minute Breathework Practice

Sama Vritti Pranayama also known as Box Breathing or Equal Ratio Breathing is one of the quickest breathework practices to drop yourself into a calm state. A fast and effective way to ease panic, release worry, and get the nervous system back under control.
Pro Tip: practice while sitting in traffic or standing in line to see this beauty in action.

WHEN TO AVOID OR MODIFY EQUAL RATIO BREATHING:
Pregnant people: Should practice equal breathing without holding the breath, NEVER REATIN YOUR BREATH WHEN PREGNANT
People with high blood pressure: Should not hold their breath after inhaling 
People with low blood pressure: Should not hold their breath after exhaling 
People with lung conditions: May have difficulty taking deep breaths, and should proceed with caution 

After watching the video for the first time, you can go right into the practice by skipping to minute 1:30.

Breathing For Your Pelvic Floor / 15 minute Breathework Practice

I practiced these breathing techniques everyday during my pelvic floor rehabilitation journey; healing from complete bladder incontinence to regaining full control of my bladder and returning to normal function!

Don’t worry if you feel like you can’t feel anything or you’re struggling to isolate your muscles groups. I couldn’t feel a single thing for awhile (easily a couple of weeks) in the beginning and to be honest I’m still learning to isolate the muscles…sometime I get it, most of the time I don’t, all the time I’m trying my best and keeping my focus on the engagement.

*DO NOT PRACTICE THIS TECHNIQUE IF YOU ARE PREGNANT OR BELIEVE YOU MIGHT BE PREGNANT. Breath retentions can increase intra-abdominal pressure and reduce the amount of oxygen available to the baby.

After watching the video for the first time, you can go right into the practice by skipping to minute 2:23.

Releasing Difficult Emotions / Guided Meditation

Find solace in this meditation by releasing any difficult emotions you’re experiencing. The practice of letting go can teach us about creating space between stimulus and response.  

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and let go of the rest.
* If you're still learning to meditate, feel free to play these guided meditations in the background as you work, or do chores.
* Even if you meditate for 1 minute, the experience still counts!

Pair this meditation with a physical practice (Yoga for Releasing Anger or Yoga for Forgiveness) to support deeper healing and processing.

For more information on Adriana, visit: https://www.mindful-dose.com/ or follow her on Instagram @mindful.dose

Follow @boldyogastudio for tips on creating a functional daily yoga practice.

Manifestation / Guided Meditation

Bring your dreams into reality with this guided meditation for manifestation using your third eye chakra.

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and let go of the rest.
* If you're still learning to meditate, feel free to play this guided meditation in the background as you work or do chores.
* Even if you meditate for 1 minute, the experience still counts!

Pair this meditation with a physical practice Yoga for Manifesting to really ground and groove in the vibe!

Visit Adriana at: https://www.mindful-dose.com/ or follow her on Instagram @mindful.dose

Follow @boldyogastudio for tips on creating a functional daily yoga practice.

Finding Peace in Sadness / Guided Meditation

Bring peace along with you as you navigate through feelings of sadness and grief. This meditation will help you find strength in a few moments of peace to help you feel uplifted after experiencing waves of sadness.

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and let go of the rest.
* If you're still learning to meditate, feel free to play these guided meditations in the background as you work, or do chores.
* Even if you meditate for 1 minute, the experience still counts!

For more information on Adriana, visit: https://www.mindful-dose.com/ or follow her on Instagram @mindful.dose

Follow @boldyogastudio for tips on creating a functional daily yoga practice.

Amabilidad / Meditaciones Guiadas en Espanol

Consejos para su práctica de meditación:
* Este es tu práctica. Quítese la presión y deje que la meditación sonido se siente en el fondo de lo que sea que estés haciendo.
*Si está creando un tiempo para sentarse y concentrarse por completo en la meditación, toma su tiempo empezando con el de 3 minutos para familiarizarse con el estilo. Cuando se sienta cómodo con la práctica, aumente su tiempo observando las meditaciones más largas hasta que se sienta cómodo nuevamente para crecer.


Para obtener más información de Adriana, visite: https://www.mindful-dose.com/ o sígala en Instagram @mindful.dose

Amabilidad / 3 minutos

Aumente su conciencia con este corto práctica que incluye un escaneo corporal y técnicas de respiración.

Amabilidad / 5 minutos

Aumente su autoconciencia atrayendo energía de bondad amorosa hacia usted mismo.

Amabilidad / 10 minutos

Continúe aumentando su autoconciencia atrayendo energía de bondad amorosa a los demás.

Prosperity / Guided Meditations

* This is your practice and there is no wrong way to meditate. Take what you need and discard the rest.
*If you're still learning to meditate, feel free to play these guided meditations in the background as you work, or do chores.

For more information on Adriana, visit: https://www.mindful-dose.com/ or follow her on Instagram @mindful.dose

3 minutes

Reconnect with any energy you've spent and bring yourself back to a fresh start.

5 minutes

Reconnect with the energy you've spent and recollect yourself to envision expansion. Hone in on the expansion effort to invite feelings of prosperity.

10 minutes

Reconnect with the energy you've spent and recollect yourself to envision expansion. In this expanded meditation, we practice a mantra to invite prosperity in and maintain and expansive energy flow.

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Amor y Paz / Meditaciones Guiadas en Espanol

Consejos para su práctica de meditación:
* Este es tu práctica. Quítese la presión y deje que la meditación sonido se siente en el fondo de lo que sea que estés haciendo.
*Si está creando un tiempo para sentarse y concentrarse por completo en la meditación, toma su tiempo empezando con el de 3 minutos para familiarizarse con el estilo. Cuando se sienta cómodo con la práctica, aumente su tiempo observando las meditaciones más largas hasta que se sienta cómodo nuevamente para crecer.


Para obtener más información de Adriana, visite: https://www.mindful-dose.com/ o sígala en Instagram @mindful.dose

3 minutos

Conéctate con el poder de tu corazón en esta meditación. Esto es perfecto para practicantes principiantes. La meditación guiada es detallada y completa.

5 minutos

Conéctate con el poder de tu corazón en esta meditación. Concentra tu energía en la paz y el amor que el corazón puede sentir.

10 minutos

Conéctate con el poder de tu corazón en esta meditación. Concentra tu energía en la paz y el amor que el corazón puede sentir. Usamos la técnica de meditación de bondad amorosa para lograr esto.

Breath Stages / Guided Meditations

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and discard the rest.
*If you're still learning to meditate, feel free to play these guided meditations in the background as you work, or do chores.

For more information on Adriana, visit: https://www.mindful-dose.com/ or follow her on Instagram @mindful.dose

3 Minutes

Take a brief moment to settle your breath and body with the 3 part breathing method. Adriana will lead you through the early phases of your meditation practice to go directly to grounding your energy.

5 Minutes

Move through the breath stages to slow down your thoughts and mellow out from the hustle and bustle of the day.

10 Minutes

Use this full 10 minute guided meditation to center into a safe, calm space to reflect and ground your energy.

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

La Respiración y El Cuerpo / Meditaciones Guiadas en Espanol

Consejos para su práctica de meditación:
* Este es tu práctica. Quítese la presión y deje que la meditación sonido se siente en el fondo de lo que sea que estés haciendo.
*Si está creando un tiempo para sentarse y concentrarse por completo en la meditación, toma su tiempo empezando con el de 3 minutos para familiarizarse con el estilo. Cuando se sienta cómodo con la práctica, aumente su tiempo observando las meditaciones más largas hasta que se sienta cómodo nuevamente para crecer.


Para obtener más información de Adriana, visite: https://www.mindful-dose.com/ o sígala en Instagram @mindful.dose

La respiración y El Cuerpo / 3 minutos

Relaja la tensión en el cuerpo. Aprende cómo a conectar con la tensión usando la respiración en esta meditación con Adriana. Perfecto para niveles principiantes o cuando solamente tienes unos minutos para su práctica de mindfulness.

La respiración y El Cuerpo / 5 minutos

Relaja la tensión en el cuerpo. Conectar con la tensión de su cuerpo usando la respiración en esta meditación con Adriana. Perfecto para niveles intermedios o cuando quieres aumentar tu práctica de mindfulness.

La respiración y El Cuerpo / 10 minutos

Relaja la tensión en el cuerpo. Conectar con la tensión de su cuerpo usando la respiración en esta meditación con Adriana. Perfecto para niveles avanzados o cuando quieras reforzar tu práctica de mindfulness.

The Sound of Breath / Extended 10 Minute Meditation

Try this extended 10 minute version of “The Sound of Breath” (guided meditation with Adriana) to connect to your breath; learn to feel the breath and listen to it. This is a wonderful meditation to gently extend the length of time you sit for your growing practice.

Tips for Your Meditation Practice:
*Take the pressure off and let the meditation play in the background of any normal daily activity.
*If you are creating a time to sit and focus entirely on the meditation, stop it early if you need to and practice listening for longer stretches over time.

For more from Adriana, visit: https://www.mindful-dose.com/ or follow her @mindful.dose

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

The Sound of Breath / 5 Minute Meditation

Connect to your breath. Learn to feel the breath and listen to it in this 5 minute guided meditation with Adriana. The perfect video for beginning a meditation practice, returning to one, or when you only have a few minutes for your mindfulness practice.

Tips for Your Meditation Practice:
*Take the pressure off and let the meditation play in the background of any normal daily activity.
*If you are creating a time to sit and focus entirely on the meditation, stop it early if you need to and practice listening for longer stretches over time.

For more from Adriana, visit: https://www.mindful-dose.com/ or follow her @mindful.dose

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Simply Breathe / 10 minute Meditation

A 10 minute guided meditation to find some stillness, center yourself, and connect to your breath. The perfect video for beginning a meditation practice, returning to one, or just to watch whenever you want a mindfulness break in your day.

Tips for Your Meditation Practice:
*Take the pressure off and let the meditation play in the background of any normal daily activity.
*If you are creating a time to sit and focus entirely on the meditation, stop it early if you need to and practice listening for longer stretches over time.

For more from Adriana, visit: https://www.mindful-dose.com/ or follow her @mindful.dose

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!