Our modern lives are more hectic than ever, and sometimes the overwhelm can have negative effects on our body and mind. That’s why more and more people are curious about trying meditation for the first time, thanks to its long list of benefits.
If you are yearning for inner peace and serenity meditation might be the answer you’ve been searching for. Meditation is a very simple practice rooted in ancient traditions that offers many benefits for the mind, body, and soul. Mediation has been scientifically proven to reduce stress and anxiety, enhance focus and clarity, and create a better mind-body connection.
However, starting your meditation journey can be daunting without proper guidance. In this article, we will explore the key tips to help beginners experience meditation for the first time and embrace tranquility like never before.
Let’s go over all the essentials to ensure a rewarding and fulfilling meditation experience.
Meditation is not just a trendy wellness buzzword; it’s a practice with a rich history and many proven benefits. Research shows, regular meditation can improve mental and physical health in various ways.
Meditation is based on focusing on the present moment and letting go of racing thoughts. Over time this can help us calm down when we get anxious in the future.
Meditation also enhances emotional well-being. Regular practice can increase self-awareness andemotional resilience. This allows practitioners to more easily cope with life’s ups and downs.
Meditation can also improve cognitive function, including concentration, memory, and creativity. Meditation helps sharpen mental clarity and enhance productivity by training the mind to stay focused.
In addition to these mental and emotional benefits, meditation also has physical advantages. Studies have shown that meditation can lower blood pressure, reduce inflammation, and boost immunity. Regular practice can also improve sleep quality,
Incorporate meditation into your daily routine to experience these transformative effects.
What It Means To Meditate
Before diving into meditation, it’s essential to understand its purpose and what it means to actually meditate. At its core, meditation is a practice that involves training the mind to focus and redirect thoughts. It’s a means of cultivating mindfulness and developing a heightened sense of self-awareness.
Contrary to popular belief, meditation is not about “emptying the mind” or achieving a completely blank mind. Instead, meditators learn to observe thoughts and emotions without judgment. Then let them pass without attachment.
The goal is to develop a non-reactive and non-judgmental attitude toward one’s thoughts and experiences. The practice of non-reactiveness can greatly help one stay calm in stressful situations in the future.
There are many different meditation techniques available to try. Each technique is unique in its own way, but they all share the common goal of quieting the mind and cultivating a sense of inner peace and stillness. A state of meditation can even be achieved while walking, which is a type of moving meditation.
On this new path to meditation, keep an open mind and try out different techniques to find what resonates with you. What works for one person may not work for you there is no one-size-fits-all approach to meditation. Experiment with different techniques and find the one that suits you the best.
Setting Up Your Meditation Space
Creating a dedicated space for your mediation practice can help you stay consistent and give importance to your practice. While it’s not necessary to have a large or elaborate space, having a designated area can help signal to your mind that it’s time for meditation.
Choose a quiet and peaceful corner of your home where you can sit undisturbed for the duration of your practice. Ideally, the space should be free from clutter and distractions. You can enhance the ambiance by adding elements that promote relaxation, such as candles, incense, or calming artwork.
Invest in a comfortable meditation cushion or chair to support your posture during meditation, maintaining an upright yet relaxed posture is crucial for optimal breath flow and focus. If sitting on the floor is uncomfortable, you can also meditate on a chair with your feet grounded.
Your meditation space doesn’t have to be perfect (you can practice on top of your bed, or even sitting up against a wall!) What matters most is that it feels inviting and helps you achieve a sense of calm.
A meditation cushion is a special type of pillow for the floor that is used exclusively for meditating. It helps elevate the hips and makes sitting on the ground more comfortable.
Breathing Techniques During Meditation For The First Time
You hear it all the time, “Just breathe!,” or “Take a breath.” The power of this phrase cannot be understated, utilizing the breath to calm our body and mind is incredibly powerful and has been proven. So, it goes without saying that the breath is a fundamental anchor in meditation.
Whether it’s during meditation or in our everyday lives, the breath serves as a focal point to bring the mind into the present moment. By paying attention to your breath, you can train your mind to stay focused and centered.
Deep Belly Breathing
One of the simplest and most effective breathing techniques for meditation is deep belly breathing. Start by finding a comfortable seated position, either on a cushion or a chair. Close your eyes and take a few deep breaths, allowing your abdomen to expand as you inhale and contract as you exhale.
As you continue to breathe deeply, focus your attention on the sensation of your breath entering and leaving your body. Notice the rise and fall of your abdomen with each breath. If your mind begins to wander, gently bring your attention back to your breath without judgment or frustration.
4-7-8 Breath
Another popular breathing technique in meditation is the 4-7-8 breath. This technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. Repeat this pattern several times, allowing your breath to guide you into a state of deep relaxation.
Box Breathing Or Counting Breath
An even more straightforward technique is to just simply count to 4 with each inhale and exhale; inhale for 4 seconds, then exhale for 4 seconds.
This will help you stay focused and let any thoughts that may arise be easily quieted. Once you get a rhythm and are really tuned into your breath, you can slowly drop the counting. At any point, if you feel the thoughts begin to take over again, return to counting the breaths.
As you become more comfortable with meditating, you can try more complicated breathing techniques like, ujjayi breath or Nadi Shodhana. You can also add mantras that can be said internally or out loud. Even further, you can simultaneously use mudras, which are certain ways of holding your hands and fingers to activate energies within and without the body.
Experiment with different breathing techniques and find the one that resonates with you. Know that the breath is an important part of the meditation practice and can be used as a tool to take you deeper into your practice. Even better, it is ALWAYS available to use!
Finding The Right Meditation Technique For You
With countless meditation techniques available, it can be overwhelming to know where to start. The key is to find a technique that resonates with you and aligns with your goals and preferences.
For beginners, it’s best to start with something simple like mindfulness meditation. Here are a few popular meditation techniques to explore:
Mindfulness Meditation
This technique involves focusing your attention on the present moment and observing your thoughts and sensations without judgment. It cultivates a sense of non-reactivity and allows you to develop a deep understanding of your mind.
Loving-Kindness Meditation
Also known as Metta meditation, this technique involves directing loving-kindness and compassion towards yourself and others. It helps cultivate a sense of empathy and connection with all beings.
Transcendental Meditation
The Transcendental Meditation technique involves the use of a mantra, a word or phrase repeated silently, to facilitate a state of deep relaxation and transcendence. It is often practiced for 20 minutes, twice a day.
Guided Meditation
This technique involves following a recorded or live guided meditation, where a teacher or instructor leads you through the meditation process. It can be helpful for beginners who may find it challenging to stay focused on their own.
Meditation is a personal practice, and what works for one person may not work for another. Explore these techniques and find the one that resonates with you. Trust your intuition and allow yourself to find the technique that feels most authentic and beneficial to you.
Tips For Staying Focused During Meditation
Staying focused during meditation can be challenging, especially if it’s your first time meditating. The mind has a natural tendency to wander, and it’s normal to experience a stream of thoughts during your practice. However, with patience and practice, you can train your mind to stay focused and present.
Here are some tips to help you stay centered during meditation:
Set An Intention
Before beginning your meditation, take a moment to set an intention or a purpose for your practice. It could be as simple as cultivating inner peace or developing mindfulness. Having a clear intention can help anchor your focus and give you motivation to practice.
Start With Short Sessions
If you’re new to meditation, it’s helpful to start with short sessions and gradually increase the duration as you build your practice. Starting with just five or ten minutes can make meditation more approachable and set you up for success.
Use Guided Meditations
The internet and apps are filled with tons of free guided meditations which can be a helpful tool especially for beginners. They provide verbal instructions and guidance, helping you stay focused and navigate through different aspects of the practice.
Gently Redirect Your Attention
When your mind starts to wander, gently redirect your attention back to your breath or chosen focal point. Avoid getting caught up in frustration or self-judgment. Instead, acknowledge the distraction and gently guide your focus back to the present moment. It gets easier with practice.
Cultivate Self-compassion
Meditation is a practice of self-compassion and non-judgment. Be kind and patient with yourself as you navigate through the challenges of staying focused.
For the lucky ones, meditation is a lifelong journey, and each session is an opportunity for growth and self-discovery. Embrace the process and trust that with consistent practice, your ability to stay focused will improve.
Advancing your meditation practice can make one capable of staying calm in stressful situations.
Dealing With Common Challenges And Distractions
At first, it can seem almost impossible to “quiet the mind,” like seriously, besides meditation when has anyone really tried to quiet their thoughts? It’s during meditation when you bring all your focus inward, then you realize how much dialogue is happening inside your head.
Meditation, like any practice, comes with its own set of challenges and beginners should not be discouraged. During your first meditation session, you might feel intimidated by the idea of trying to make all your thoughts just simply disappear. But the truth is that we are not trying to make our thoughts disappear, we just want our minds to be more peaceful and to not allow our psyche to attach to each passing thought. Trust the process and know it will get easier.
Here are some common challenges and tips for dealing with them:
Restlessness
It’s common to experience restlessness or discomfort during meditation, especially if you’re new to the practice. If you find it challenging to sit still for an extended period, try incorporating gentle movement into your practice, such as walking meditation or yoga.
Monkey Mind
The mind tends to jump from one thought to another, often referred to as the “monkey mind.” If you find your thoughts racing, try visualizing your thoughts as clouds passing by or leaves floating down a stream. This visualization can help create distance and detachment from the thoughts.
Impatience
It’s natural to want immediate results from your meditation practice, but meditation is a gradual process that requires patience and consistency. Trust that with time, you will experience the transformative effects of meditation.
External Distractions
External distractions like noise or interruptions can easily ruin your meditation practice. If you’re meditating at home, try using earplugs or playing soft, soothing music to drown out external sounds.
If possible, let your family or roommates know you are about to meditate so they can help you in your journey. Also know that with time, you will become less bothered by distractions as you get better at meditating and maintaining focus.
Inconsistent Practice
Consistency is key to getting all the benefits out of meditation. Establish a regular meditation routine that works for you, whether it’s daily, a few times a week, or a specific time of day. Treat your meditation practice as a non-negotiable appointment with yourself and put it on your calendar or to-do list. Try setting a daily alarm just for your meditation practice.
By addressing these common challenges and finding strategies to overcome them, you can maintain a consistent and fulfilling meditation practice. Meditation is a journey of self-discovery, and every challenge is an opportunity for growth and deepening your practice.
Incorporating Meditation Into Your Daily Routine
To fully experience the benefits of meditation, you need to practice, practice, practice. And yes, that may be easier said than done, but like any other routine, once you “get in the groove,” it’s a lot easier to continue.
Here are some tips for seamlessly integrating meditation into your daily life:
Set A Regular Time
Choose a specific time of day that works best for you and dedicate it to your meditation practice. It could be early morning, during a lunch break, or before bedtime. By establishing a regular time, you create a habit and make it easier to stick to your practice.
Start Small
If you’re new to meditation or have a busy schedule, start with shorter sessions, such as five or ten minutes. It’s better to have a short and consistent practice than to skip it altogether because of time constraints.
Create Reminders
Set reminders or alarms on your phone or use meditation apps that offer reminders. These reminders can help you stay accountable and remember to take time for your meditation practice.
Join A Community
Join a meditation class at your local yoga studio. You can also search for meditation events in your area. Sharing your experiences and challenges with like-minded individuals can provide support and encouragement on your meditation journey.
Be Flexible
While having a consistent routine is beneficial, it’s also important to be flexible. If you’re unable to meditate at your usual time, find another time during the day to squeeze in a quick meditation session.
By incorporating meditation into your daily routine, you make it a priority and create space for self-care and introspection. Soon you will be a meditation guru!
How Long Does It Take To Get Good At Meditation
Meditation does not come easy for anyone, Buddhist Monks practice meditation practically their entire lives and still strive for more tranquility. Because that’s just the point, it’s called a “practice” because you can never master it, you just keep trying to get a little bit better or a little bit deeper every time.
The truth is that you are going to be “good” at meditation on your very first try because bringing your awareness inward and attempting to quiet your mind is the main objective of meditation. And with each practice, it will get easier to quiet the mind and tune into your center.
On my personal journey, I started by meditating for only 5 minutes at a time, I just could not sit for longer than that. Slowly I started to transition to 10 minutes by focusing on my breath, and using mantras internally. A meditation practice that was at least 15 minutes or longer is when I would really start to dive into a very deep state of bliss.
Most practitioners of meditation are able to achieve a deep relaxed state quickly in their practice in only a matter of months (with consistent dedication,) or up to a year.
Some meditators claim to hallucinate or enter other realms when they sit and meditate for longer periods of time. Everyone is different and all that matters is that you will immediately start feeling the benefits of meditation once you start your practice.
Resources For Guided Meditation And Mindfulness Apps
In today’s digital age there are so many resources available to support your meditation practice. Whether you prefer guided meditations or mindfulness apps, these resources give guidance and inspiration.
This popular mindfulness app offers guided meditations, sleep sounds, and courses on various topics, including stress reduction and focus improvement. They offer both free and paid plans.
Calm is another popular app that provides guided meditations, sleep stories, and soothing sounds to help you relax and unwind. They offer both free and paid plans.
Insight Timer is a meditation app with a vast library of guided meditations, music tracks, and talks from leading meditation teachers and mindfulness experts.
4. YouTube
YouTube is a treasure trove of meditation resources. You can find guided meditations, meditation music, and instructional videos from unlimited meditation teachers.
5. Meditation Retreats And Workshops
Consider attending meditation retreats or workshops to deepen your practice and learn from experienced teachers. These unique experiences can provide a supportive environment for growth and self-discovery.
Explore these resources and find the ones that resonate with you. Remember, these resources are tools to support your practice, but the real work happens when you commit to showing up for yourself and dedicating time to your meditation practice.
Conclusion: Embracing Tranquility Through Meditation
Trying out meditation for the first time is the beginning of a beautiful and fruitful journey, one that will offer a pathway to inner peace and tranquility. By following these beginner’s tips, you will easily find a meditation routine that you can fit into your daily life.
So get out your meditation cushion and don’t hesitate to try meditation for the first time!
Everyone who practices yoga knows how life-changing these practices can be. That said, giving the gift of yoga or meditation is a powerful one to share with those struggling.
If you’re looking to donate to an organization that is spreading yoga and positive spirituality in the world, you must read this blog first.
“As we work to create light for others, we naturally light our own way.
There are countless organizations that are helping people heal and find their true selves. This list of the best yoga charities and non-profit yoga organizations bringing yoga to veterans, incarcerated individuals, and other vulnerable communities.
Below you’ll find a list of the best yoga yoga charities and what each of them is about. Make sure to read all the way through so you are making the right decision with your money.
Veterans, active-duty members, and their families can also access free daily online classes.
All VYP classes are taught by graduates of their teaching training program. Their VYP Teachers are trained specifically to work with veterans who may be suffering from PTSD. Many previous VYP students have returned as teachers to share what they have learned with other veterans.
When founder Dr. Daniel J. Libby patient’s practiced yoga or meditation, he noticed their PTSD symptoms improved. Many of VYP’s students are in awe that something as simple as breathing and meditation can help heal their PTSD.
Another veteran-focused non-profit to check out is Come Back Yoga.
The founder Dr. Daniel J. Libby, realized that some of his patients had positive experiences managing their symptoms of PTSD when they practiced yoga or meditation.
Prison Yoga Project
The Prison Yoga Projects is one of the best yoga charities brings trauma-informed yoga to incarcerated people in the United States and across the world.
Practicing yoga and mindfulness techniques behind bars reduces recidivism, increases the effects of therapy, decreases anger and depression, and improves self-awareness.
PYP also offers a special program started in 2010 in which they offer the book Yoga: a Path for Healing and Recovery to incarcerated people for free. Maybe inmates write to PYP requesting the book. Since 2010 they have given away more than 33,000 copies.
The Prison Yoga Project is a praised organization bringing mindfulness and empowered movement to another group that sorely needs it; incarcerated individuals.
This non-profit yoga organization focuses on helping yoga teachers give back to their communities. Their core mission is to provide supplies like mats to yoga teachers who would like to set up a service-based yoga project in their area.
By using this model, they are able to help spread yoga to vulnerable peoples easily and quickly.
They also offer yoga teacher training scholarships to minority groups. Smaller yoga projects who are looking to get kick-started can also apply to the Give Back Yoga Foundation for funding.
Give Back Yoga Foundation also offers an online university where teachers can go to learn more about yoga, science, and non-profit work. There’s a large library of videos and lectures from current yoga industry leaders.
This is definitely one of the best yoga charities aimed at specifically empowering yoga teachers.
Give Back Yoga Foundation helps yoga teachers set up service-based yoga projects in their communities. This is a class specifically for first responders.
Sheltered Yoga
Sheltered Yoga offers trauma-informed yoga classes to boost mental health and self-esteem. They work in communities across New Jersey, New York, Pennsylvania, and Delaware.
Sheltered Yoga offers classes in group homes, transitional housing, shelters, special needs schools, rehab centers, and more. Their classes focus on building self-worth and confidence in these poverty-stricken areas.
For anyone interested in offering trauma-informed yoga classes in their community, you can join one of their training courses.
Their curriculum is unique because it’s not just about yoga, their aim is to teach self-regulation through mindfulness techniques, life skills, and social-emotional activities.
Sheltered Yoga is focused on helping young people build self-esteem and body awareness.
Yoga Gives Back
This best yoga charity gives back to the very community that created yoga and sent it all around the world, the people of India!
For the last 15 years, Yoga Gives Back and its 150 ambassadors across the world have created funds to directly help people in India.
Their website says, ” There are many charity organizations within the yoga community, but there is none […] giving back to India, especially to support the serious challenges of poverty and related social issues.”
Some examples of Give Back Yoga’s program include giving 550 micro-loans to Indian mothers, providing 1400 children with care and education, and awarding 400 kids with a 5-year scholarship program.
They have created several other programs which include relief from the covid pandemic, providing women with higher education, and offering access to menstruation materials. Read more about their impactful projects here.
Yoga Give Back to the place where yoga was born, India.
How To Find The Best Yoga Charity Near You
The non-profits listed above are some of the largest yoga charities out there. But there are plenty of smaller, niche charities. Some non-profits only operate in their city or state.
There might be an epic non-profit that’s making an impact right in your own community! And to be fair, these smaller non-profits are the ones that might need funding the most.
To find a local non-profit near you, choose a yoga-related topic that’s dear to your heart and start searching.
Try “homeless yoga non-profit [your city.]” Other topics could include yoga for children, mental health, veterans or PTSD yoga, cancer and dying yoga, prison yoga, mentality disabled yoga, and more.
You can also use large non-profit directories like Guidestar and Charity Navigator to find non-profits in your area plus reviews and more.
How To Vet A Charitable Organization Before Donating
Vetting a non-profit organization before making a donation is a responsible and important step to ensure your contribution is used effectively and goes toward a cause you support. Here are some steps and considerations for vetting a non-profit organization:
Check Their Mission and Goals
Review the organization’s mission statement and goals to ensure they align with your values and interests. Make sure you understand what they aim to achieve.
Verify Their Legal Status
Confirm that the organization is a registered non-profit or charitable organization with the appropriate government agency. In the United States, this typically involves checking their tax-exempt status with the IRS.
Research Their Programs and Impact
Investigate the organization’s programs and initiatives. Look for evidence of their impact, such as success stories, reports, and data on the results of their work. Transparency in reporting is a positive sign.
Financial Transparency
Review the organization’s financial statements and annual reports. Look for information about how they allocate funds, including the percentage of donations that goes directly to programs versus administrative and fundraising costs.
Use Charity Rating Websites
Websites like Charity Navigator, GuideStar, and BBB Wise Giving Alliance provide detailed information and ratings for non-profit organizations. They assess financial health, transparency, and accountability.
Ask for Financial Documentation
Don’t hesitate to ask the organization for financial documents, such as their latest audited financial statements and IRS Form 990. Reputable organizations should be willing to provide these upon request.
Contact the Organization
Reach out to the organization with any questions or concerns you may have. A responsive and transparent organization should be willing to address your inquiries.
Check for Complaints or Controversies
Search for news articles, reviews, or complaints related to the organization. Be cautious if you find a pattern of controversies, legal issues, or ethical concerns.
Assess Their Governance and Leadership
Research the organization’s leadership and board of directors. Look for experienced and qualified individuals who are actively involved in overseeing the organization’s operations.
Donor Privacy and Communication
Review the organization’s donor privacy policy to understand how they handle your personal information. Also, assess their communication practices. Legitimate non-profits typically do not engage in aggressive or deceptive fundraising tactics.
Check for Local Impact (if relevant)
If you’re interested in supporting a local non-profit, consider visiting their offices, attending events, or talking to people in your community who may have experience with the organization.
Evaluate Administrative Costs
While administrative costs are a necessary part of running any organization, a significant portion of your donation should ideally go toward the cause itself. Assess what percentage of donations is allocated to administration and fundraising.
Verify Tax Deductibility
Ensure that your donation to the non-profit is tax-deductible, especially if you plan to claim it as a deduction on your tax return.
Consider Recurring Donations and Impact Over Time
Assess whether you want to make a one-time donation or set up recurring contributions. Recurring donations can provide consistent support for an organization’s long-term goals.
Trust Your Instincts
Ultimately, trust your instincts. If something doesn’t feel right or if the organization lacks transparency, it may be best to consider alternative organizations that align better with your values and priorities.
Vetting a non-profit organization may take some time, but it’s an essential step to ensure your donation is used effectively to make a positive impact on the cause you care about.
Also, make sure to check out their social media pages to make sure they are active. and always feel free to call or email the company to see how your dollars will be put to work, it is your money after all.
Create Your Own “Karma Class” In Your Community
Instead of donating to other charities, you can create positive effects in your very own community with a Karma Class or volunteer class.
A Karma Class is a free or donation-based class for your community, which means that people in need will be able to attend. Any funds collected can be donated to a charity of choice.
Make sure to let your participants know what cause they will be helping. And provide mats if you can.
You can also reach out to your local senior center, homeless shelter, prison, juvenile center, hospital, or school to offer a free weekly or monthly class.
Another way to help is to donate a yoga mat to any of the above non-profits. Here is another company that collects used mats and sends them to non-profits in need: Bolder Mat Company.
You have the power to help people by offering your yoga and meditation skills, or by donating to a quality charity. It’s been scientifically proven that giving makes us happier.
There are plenty of options, share your story about charitable giving below.
Chances are you might have a yoga teacher in your life, and the truth is, they are really special people. So when a birthday, achievement, or Christmas comes around you may be wondering what to gift such a dynamic, nuanced person.
Well, don’t worry, as a yoga teacher myself, I’ve created an in-depth list of amazing gifts for yoga teachers and yogis that they will truly enjoy and use.
Yogis and yoga teachers are just like normal people and can have a large range of interests, but overall I generally believe yoga teachers have an interest in spirituality, mindfulness, wellness, fitness, and a desire to make the world a better place.
Check out this yoga teacher gift guide full of super unique ideas to make sure you get something they really enjoy 😊.
Best Yoga Teacher Gifts With Budget & Splurge Options
Any of these gifts below would make great yogi gifts for Christmas, gifts to give a yoga teacher after a yoga teacher training, or a thank you gift for yoga teacher.
For each item, you’ll find budget options as well as a splurge-worthy item, to make sure all your bases are covered. Check out this list to find the best gift for your yoga teacher!
Meditation Cushion
Mediation cushions can be a yogi’s prized possession. It’s a specifically designed cushion that is used only for meditation.
Make sure to aim for all-natural materials (vs. inorganic polyesters) as this is claimed to heighten the meditation.
This has got to be one of the best gifts for your yoga teacher on this yoga teach gift guide. These massage guns are super effective at relieving soreness and tension all over the body.
I personally have the budget option and it’s super powerful and lasts a long time on one charge.
Again all yogis have a mat but not everyone has a good quality and lightweight travel mat. These travel mats are super easy to tote to and from class and can be used also as a cover on studio mats, as way protection layer if you will.
I personally have the Manduka travel mat below and it is a must-have for any trip as it’s so small and lightweight yet incredibly grippy.
Acupressure mats came on the scene a few years ago and have become quite popular to help people relax and sleep better.
I have tried an acupressure mat and I must say I felt incredibly relaxed after 10 minutes and quickly went to sleep after. The nails on the mat stimulate serotonin production thus offering maximum relaxation and feel-good vibes.
These mats are a great gift for a yogi or anyone who needs to relax.
A yoga wheel is a great tool especially for stretching the back and deepening backends. Any yogi would appreciate adding one of these to their toolbox.
Still looking for more ideas? Here are even more best gifts for your yoga teacher. Remember, yogis are thoughtful, active people so anything in the wellness sector should be a hit.
Non-Materialistic & Unique Gifts For Yoga Teachers
Anyone these days can really appreciate a non-materialistic gift. The trend is moving away from consumerism and focusing more on experiences and feelings rather than material objects. Which is amazing!
Here are a few ideas for special experience-based gifts that will probably be more meaningful and memorable than any material gift you can give.
Online Streaming Yoga Membership
A membership to an online streaming platform is a great gift for a yogi, it will help them maintain their home practice and inspire their yoga classes.
Curious about Alo Moves? Check out this Alo Moves Review plus their competition here.
Vitamin Subscription
Since your dear yogi friend is really into self-care, they will love a vitamin subscription service. There are many companies on the market today as this is a fast-growing sector.
Get your yoga teacher friend a massage gift certificate from a local massage studio and they will love you forever.
Massage
I mean who doesn’t love a massage? Chances are your yoga teacher friend is sore from teaching and running from class to class. And really, just life in general.
Get them a massage gift certificate from a local massage studio and they will love you forever.
Donation To Charity In Their Name
Yogis are on a mission to make the world a better place, that’s what yoga and meditation have the power to do.
Seek out a local charity or research a non-profit involved in something your friend is passionate about.
Try to make the donation in your friend’s name and ask if they offer certificates or at least make sure to get a receipt. This gift will warm their heart as well as help a cause.
Sound healing sessions can have powerful healing effects.
Sound Healing Session
Sound healing is becoming more and more popular thanks to its powerful healing effects. Run a local search to find a sound healer near you and book a session for your yogi friend.
Membership to Spotify
Chances are your yoga teacher friend is spending money either on Spotify or some other streaming service to help add a musical element to their yoga classes.
This gift isn’t quite non-materialistic, but hey it makes gift shopping easy for you and everyone loves a good gift certificate because they can get something they really want!
Alo Moves is a premier online platform for streaming yoga classes and much more. The platform is created by apparel company Alo and is focused on bringing world-class yoga and fitness influencers directly into your home via on-demand workouts and classes.
Alo Moves is different from other online streaming yoga platforms because it offers a large array of classes, including HIIT, meditation, and even beauty routines.
But you may be wondering is Alo Moves worth it? Check out this in-depth Alo Moves yoga review below and my personal experience with the platform.
Alo Moves offers a 30-day free trial which you can cancel anytime. After that there are two subscriptions options:
$20 Month
Or $199 Year – $16.58 per month
Insider Tip– Alo Moves offers a sale on their yearly subscription a few times a year, usually around the beginning of the year. I’ve gotten my yearly membership at a discounted rate for the last 3 years during this sale.
Some of the best-known yogis and fitness influencers
A large variety of classes
Offers “Series” which is a themed group of classes from one instructor
Unique class offerings
Live classes
Regularly run contests and giveaways which inspire motivation
Classes added weekly
The dashboard suggests personalized videos
Capability to stream across a variety of devices
Ability to download classes for later use
Alo Moves Pros & Cons
Like any other streaming service, you need to find one that has all the options you are looking for. Overall, Alo Moves is a great product and I am a very happy customer.
It’s really effective at getting you in shape, keeping you and shape, and teaching you skills or new topics within the health and wellness sphere.
Yet, there are a few things the company can improve on.
Pros
Great usability across devices
Some of the most recognizable instructors in the yoga game
Amazing backdrops
Professional video and sound
Option to play music during classes
Great for beginners, intermediate, and super advanced practitioners
Unique offerings like binaural beats, meditation, recipes, beauty routines, etc.
For some classes you need equipment (although there are plenty of equipment-free classes)
Some instructors seem to over-promote “Alo” yoga gear
Sometimes influencers can be annoying 🤷♀️
Lots of the instructors are young, it would be nice to have some older, really skilled yogis
Alo Moves Highlights
Here is a basic overview of what you can expect from an Alo Moves membership.
How Many Classes Are On Alo Moves?
You’ll find a never-ending list of classes at Alo Moves.
Alo Moves currently has 3240 classes available to stream with new classes added every week. You will find a large array of classes to choose from.
Check out this screenshot below to see the current class categories offered at Alo Moves.
Alo Moves Dashboard
Whether you log on from the app or a desktop browser, you will be directed to the Alo Moves interactive dashboard.
There you will find class suggestions catered to you, and a “jump back in” feature where you can return to a series you have already started.
You will also find new releases and promoted challenges and giveaways on the dashboard.
Searching and filtering classes is easy. You can filter by type of class, length, difficulty, intensity, and instructor.
One thing that makes being a member of Alo Moves so exciting is their regular contests and giveaways.
Alo Moves Contests, Challenges, and Give Aways
One thing that makes being a member of Alo Moves so exciting is their regular contests and giveaways.
Examples include finishing an entire series (usually 5 – 10 classes) in one month to be automatically entered into a contest to win $1000 and prizes.
They also offer contests for periodically participating in surveys. It’s a good idea to follow them on Instagram as well to stay in the loop on all new and upcoming contests.
What Devices Can You Watch Alo Moves?
The developers at Alo Moves have worked hard to make Alo Moves accessible virtually everywhere. The mobile app is very user-friendly and available on iOS and Android.
On the mobile app, you can download any class to view at a later time.
Below is info taken directly from the Alo Moves website on how you can stream their videos.
Desktop or laptop computer by heading to our website
iPhone and Android phone via our free app
iPad and Android tablet via our free app
Apple TV (4th generation or newer) via our free app. Please note that our Apple TV app is undergoing an update and is temporarily unavailable on the App Store. Stay tuned for the new and improved version!
Additionally, you can watch your workouts on your TV by:
Linking your iPhone or Mac computer using AirPlay
Casting your computer-run Chrome browser using Chromecast
Using an HDMI cord to connect a computer or laptop to your TV
Alo Moves Community
At the time of writing, the community on Alo Moves isn’t much to speak of. You can currently log a class with a comment and other people on the platform can like or comment on your comment.
This aspect of the platform is something that Alo Moves seems like they are interested in expanding.
They do have a strong community and following on Instgram.
Alo Moves Blog
The Alo Moves blog is a great way to get a sneak peek into what Alo Moves offers. The written content is also a great companion to the videos as you can find more in-depth or additional information in the blog posts.
My personal favorite yoga teachers on Alo Moves are Ashley Galvin, Caley Alyssa, and Talia Sutra.
Best Alo Moves Teachers
One of my favorite things that sets Alo Moves apart is their superb team of instructors. There’s such a large variety of instructors and styles which makes finding favorite yoga or fitness influencers easy and fun.
I love finding a new teacher that I vibe with and then diving into one of their series. My personal favorite yoga teachers on Alo Moves are Ashley Galvin, Caley Alyssa, and Talia Sutra.
At the time of writing, here are the top 10 most popular Alo Moves instructors. I’ve linked their Instagram so feel free to check them out.
Some series are even set up like a “retreat,” and set in beautiful settings like Costa Rica or Greece.
Best Alo Moves Series
Series are my favorite, similar to a music album, instead of just one class enjoy a themed series from your favorite instructor.
Some series are even set up like a “retreat,” and set in beautiful settings like Costa Rica or Greece. I find the series helps me stay motivated because I want to finish all the classes.
These are the top 10 most popular series on Alo Moves.
Alo Moves is a diverse platform with the overall goal of getting your body and mind right. You can get completely shredded and become skilled at yoga by following along with their series.
The service is moderately priced but you may be able to score a discount a few times a year, especially if you’re a new user.
With classes added weekly, the platform never gets stale, I find myself discovering new classes and teachers that I really enjoy all the time.
I personally live in a remote area and without access to a yoga studio, Alo Moves really is the next best thing, perhaps even better in some regards because of the on-demand nature and variety of offerings.
I also love Alo Moves because as a yoga teacher, I am constantly finding inspiration for my own classes as well as keeping my own practice fresh and exciting.
Free Alo Moves Videos
On Alo Move’s YouTube channel they offer several free lessons. This is a great way to check out their style and see if you would like to join the membership.
Are you an Alo Moves subscriber? Let us know what you think in the comments below.
Have you heard of using Yoga Nidra for sleep, or “Sleep Yoga?” Also called Yogic Sleep, or NSDR (Non Sleep Deep Relaxation.)
People use Yoga Nidra primarily for deep relaxation, stress reduction, and improving sleep quality, often complementing their meditation or wellness practices. It can also help enhance self-awareness and promote emotional well-being.
Yoga Nidra for sleep really is pure magic, did you know that one 30-minute session can equal about 4 hours of sleep? Sounds crazy, but it’s true.
Yoga Nidra can also be used to go to sleep quicker and easier, stay asleep longer, and improve mental health.
Find out how to get better sleep with Yoga Nidra below. (Plus lots of other benefits!)
Yoga Nidra is not your typical “yoga.” There is no movement or really any exertion involved. Yoga Nidra is typically performed lying comfortably on your back in Savasana Pose.
All you need is someone to guide you through a Yoga Nidra Script. Your guide will take you through a class that can last anywhere from 10 minutes to an hour.
During the entire class, you will be lying on your back and the goal is to actually not fall asleep but to stay in an aware state of ultimate relaxation. During Yoga Nidra, you may find yourself in limbo an awake and sleep state.
History Of Yoga Nidra For Sleep
Yoga Nidra’s origins can be traced back thousands of years, and it has evolved over time to become the deeply relaxing and therapeutic practice known today.
The Buddhists said that Yoga Nidra is a state in which Buddhas may access hidden knowledge. Cool!
The concept of Yoga Nidra is deeply rooted in traditional yogic texts and practices. Elements of Yoga Nidra can be found in ancient scriptures like the Upanishads and the Mahabharata, where yogis explored states of deep meditation and conscious relaxation.
Yoga Nidra, as it is practiced today, owes much to the modern yogi Swami Satyananda Saraswati. In the mid-20th century, Swami Satyananda adapted and popularized the practice, making it accessible to a broader audience. He founded the Bihar School of Yoga and introduced Yoga Nidra as a systematic method for relaxation, meditation, and self-inquiry.
There is also influence from the Tantric tradition, which emerged around the 6th century CE and played a significant role in the development of Yoga Nidra. Tantric practitioners sought to harness and transform various energies within the body and mind, and Yoga Nidra became a method for achieving these states of awareness.
Yoga Nidra was mentioned without context in the ancient Hindu text Mahabharata. We are not sure what or how “yoga nidra” was practiced in the past.
[The Ocean] becomes the bed of the lotus-naveled Vishnu when at the termination of every Yuga that deity of immeasurable power enjoys yoga-nidra, the deep sleep under the spell of spiritual meditation.
In recent years, Yoga Nidra has gained popularity outside of traditional yoga circles. It is now widely practiced for its stress reduction, sleep improvement, and general well-being benefits. Online platforms and mobile apps offer guided sessions, making it accessible to people worldwide.
Who Teaches Yoga Nidra Classes?
When seeking instruction in Yoga Nidra, it’s advisable to choose a qualified and experienced teacher who can guide you effectively through the practice and ensure a safe and beneficial experience.
Yoga Nidra can be taught by various individuals, including:
Certified Yoga Instructors: Many certified yoga instructors offer Yoga Nidra as part of their classes or workshops, either in person or online. They may specialize in different yoga traditions or styles, such as Hatha, Kundalini, or Yoga Nidra itself.
Meditation and Mindfulness Instructors: Some meditation and mindfulness teachers incorporate Yoga Nidra into their practices to promote relaxation and inner awareness.
Psychologists and Therapists: Mental health professionals sometimes use Yoga Nidra as a therapeutic tool to help clients manage stress, anxiety, and trauma.
Online Platforms and Apps: Numerous online platforms and mobile apps offer guided Yoga Nidra sessions led by experienced instructors, making it accessible to a wide audience.
Self-Guided Practice: Once individuals become familiar with the technique, they can also practice Yoga Nidra on their own using recorded scripts or written instructions.
Benefits of Yoga Nidra For Sleep
Yoga Nidra has many benefits beyond just improving sleep. The benefits are similar to those of a regular meditation practice.
To experience the full benefits of Yoga Nidra for sleep, it’s important to practice it regularly, ideally as part of a bedtime routine. Over time, you may find that it not only improves your sleep but also enhances your overall quality of life by reducing stress and promoting relaxation.
How Does Yoga Nidra For Sleep Work?
Yoga Nidra works by taking the mind and body through a trip down into a semi-state of sleep. Through this journey, the brain passes through the same brain waves that we experience when we are sleeping.
That’s why Yoga Nidra is so powerful, it gives us the same physical and chemical rest as sleep in a short period of time.
Yoga Nidra can be almost as restorative as a few hours of real sleep due to the transition of brain waves. But keep in mind Yoga Nidra is made for relaxation and improving sleep, not outright replacing it.
Some people claim that 30 minutes to one hour of yoga nidra can be as restorative as 4 hours of real sleep.
Yoga Nidra really is quite simple, all you have to do is lie down in a comfortable position and listen to the instructions from your guide.
Is Yoga Nidra As Powerful As Real Sleep?
Yoga Nidra is a powerful practice for relaxation, stress reduction, and improving sleep quality, but it is not a replacement for real sleep. While Yoga Nidra can have profound effects on the mind and body, it doesn’t provide the same physiological and cognitive benefits as actual sleep.
Here’s how Yoga Nidra compares to real sleep:
Restorative Sleep
Real sleep is essential for the body to undergo various restorative processes, such as tissue repair, muscle growth, immune system support, and memory consolidation. Yoga Nidra, while deeply relaxing, does not fulfill these functions to the same extent as sleep.
Physical Restoration
During deep sleep, the body experiences changes in hormone production, temperature regulation, and blood pressure. These processes are crucial for maintaining overall health, and Yoga Nidra does not replicate them.
Cognitive Benefits
Sleep plays a vital role in memory consolidation, problem-solving, and creativity. While Yoga Nidra can enhance focus and mental clarity, it doesn’t provide the same cognitive benefits as a full night’s sleep.
Energy Restoration
Sleep replenishes energy levels, allowing you to wake up feeling refreshed and rejuvenated. Yoga Nidra can reduce fatigue and promote relaxation, but it doesn’t replace the need for sleep when it comes to sustaining energy throughout the day.
Emotional Balance
Both sleep and Yoga Nidra can help regulate emotions and reduce stress, but they do so through different mechanisms. Sleep has a more comprehensive impact on emotional well-being, helping to stabilize mood and manage emotional challenges.
While Yoga Nidra can be a valuable tool for managing stress, promoting relaxation, and improving sleep quality, it cannot replace the need for sufficient, restorative sleep.
Brain Waves In Yoga Nidra
Yoga Nidra works on multiple levels, including physical relaxation, mental relaxation, and emotional balance. It engages the parasympathetic nervous system, which is responsible for the “rest and digest” response, helping to counteract the stress response that can interfere with sleep.
Studies show that during a yoga nidra practice, advanced practitioners consciously enter non-REM sleep, exhibiting delta waves on an EEG.
However, most novice practitioners should expect to enter the theta and alpha waves, which is a state of deep relaxation.
Each brain wave frequency is responsible for various activities in our lives. See this list below to find out what each wave is responsible for.
Gamma Waves – 25 – 100 Hz – This is the faster brain wave that is responsible for quick actions and thinking.
Beta Waves – 12 – 30 Hz – This is the frequency at which we normally think and solve problems.
Alpha Waves 8 – 12 Hz – In this frequency, we are generally relaxed and calm.
Theta Waves 3 – 8 Hz – Associated with sleep and very deep meditation.
Delta .5 – 3 Hz – These slowest brain waves happen when we are in very deep sleep.
Yoga Nidra for sleep really is quite simple, all you have to do is lie down in a comfortable position and listen to the instructions from your guide.
Since you will be in Savasana pose, you can do yoga nidra lying in your bed just before going to sleep. You can also add a yoga bolster or pillow underneath the knees.
Here’s how a Yoga Nidra session typically goes:
Preparation
Find a quiet and comfortable place where you won’t be disturbed. Wherever you are, you want to let your body be completely comfortable so there are no physical distractions.
Intention Setting
The practice begins with setting a specific intention or Sankalpa, which is a positive statement or affirmation that you wish to manifest in your life. This intention should be something related to sleep or relaxation, such as “I will sleep peacefully tonight.”
Body Scan
The Yoga Nidra guide (either a live instructor or a recording) will lead you through a systematic body scan. This involves mentally focusing on different parts of your body and consciously relaxing them. This process helps release physical tension and prepares the body for deep relaxation.
Breath Awareness
You’ll be guided to pay attention to your breath. Focusing on your breath helps calm the mind and anchor your awareness in the present moment.
Visualization
During the practice, you may be led through a series of guided visualizations. This could involve imagining peaceful scenes or scenarios that promote relaxation. Visualization can help divert your mind from racing thoughts and worries, which can interfere with sleep.
Awareness of Sensations
You’ll be encouraged to become aware of any sensations or feelings that arise in your body, such as warmth, heaviness, or tingling. This heightened awareness helps deepen the state of relaxation.
Mantras and Affirmations
The instructor may introduce mantras or affirmations at various points in the practice to reinforce positive beliefs or intentions related to sleep.
Deep Relaxation
As the practice continues, you’ll gradually enter a state of deep relaxation, similar to the border between wakefulness and sleep. At this point, your body is completely relaxed, and your mind is calm and receptive.
Sankalpa Reminder
Toward the end of the session, you’ll revisit your initial intention (Sankalpa). This reinforces the positive message in your subconscious mind.
Completion
The practice typically concludes with a gradual return to a state of wakefulness. You may be guided to wiggle your fingers and toes or gently bring your awareness back to the present moment.
Consistent practice of Yoga Nidra for sleep can train your body and mind to enter this state of deep relaxation more readily, making it easier to fall asleep and experience restorative sleep. It can also help break the cycle of insomnia and improve your overall sleep quality.
Best Yoga Nidra For Sleep Podcasts
There are plenty of free podcasts out there to help you get started with Yoga Nidra.
These podcasts below are available on Spotify, but you can also search on Apple Podcasts, Stitcher, or wherever you listen to podcasts.
Best Yoga Nidra For Sleep On YouTube
Have you tried Yoga Nidra? Does it help you sleep? Tell us about it below.
