“Do whatever brings you to life, then. Follow your own fascinations, obsessions, and compulsions. Trust them. Create whatever causes a revolution in your heart.”
— Elizabeth Gilbert, Big Magic
meditations for stressful times
Relax your body and calm your mind with SEVEN of my meditation tracks! Perfect for expecting parents or those who want to chill out.
The meditation bundle includes the following meditations:
Body Scan
Inner Smile
Loving Kindness
Drop of Water
Yoga Nidra
Positive Pregnancy Affirmations
Positive Parenting Affirmations
After you check out, you will receive an email to download all 7 meditations as MP3 files. Please note that you will need to download the file within 24 hours.
One of the best things you can do for your health and peace of mind is learn to breathe fully and deeply. Taking full, deep breaths signals a “rest and digest” response in the body, which counteracts the stress we feel on a day-to-day basis. These breathing techniques are perfect to practice in the morning when you wake up, on your lunch break, or before bed.
The breathing techniques bundle includes the following:
Full, Complete Breath
Counting on the Breath
Nadi Shodhana - Alternate Nostril Breathing
Sitali / Sitkari Breath - Cooling Breath
Five Finger Relaxation Technique
After you check out, you will receive an email to download all 5 breathing techniques as MP3 files. Please note that you will need to download the file within 24 hours.
Practice breathing techniques and meditations on your own, or teach these in your yoga classes! These are some of my favorite scripts from nearly 10 years of teaching yoga to mamas and mamas-to-be.
This PDF download includes 20 pages of scripts, and includes:
Full Complete Breath
Counting on the breath (1:2 breath)
Sitali / Sitkari Breath
Nadi Shodhana (Alternate Nostril Breathing)
Body Scan Meditation
Loving Kindness Meditation
Yoga Nidra
Positive Pregnancy Affirmations
Positive Parenting Affirmations
Inner Smile Meditation
Drop of Water Meditation
Five-Finger Relaxation Technique
Feel free to use these scripts in your personal practice or in your classes, but please do not reproduce or sell them.
After you check out, you will receive an email to download the meditation as a PDF file. Please note that you will need to download the file within 24 hours.
Relax your body and calm your mind with this 6-minute body scan meditation. You can do this meditation seated or lying down, with eyes open or closed. The meditation is designed to help release tension in your body and to calm racing thoughts.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
The Drop of Water meditation is a practice in letting your body experience different emotions. Often in life, we try to suppress uncomfortable emotions like anger and sadness, and we try to make our bodies feel more comfortable emotions like happiness.
Emotions are helpful messengers. They allow us to tune in to our life experiences and learn from them. When we suppress our emotions, we’re ignoring the message they’re trying to communicate. If we allow ourselves to feel our emotions fully, we will see that they come and go, rising and falling like ocean waves. No feeling lasts forever, and each emotion is a reminder to tune in and notice what is happening in our bodies and minds.
For this meditation, we will practice feeling a number of emotions throughout the physical body. We will watch them come, and watch them go. This meditation can be practiced seated or reclined with eyes closed.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
The Inner Smile Meditation is a guided meditation to help you feel positive, healing energy throughout your body. You can do this meditation seated or reclined with eyes closed.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
Relax your body and mind with this loving kindness meditation. This meditation is designed to help you care for yourself so you can care for others.
You can do this meditation seated or lying down, with eyes open or closed.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
This guided meditation is designed to help mothers relax and find stillness. Affirmations are powerful tools that you can use to calm your mind and relax your body.
You can use this guided meditation to help you calm down during the day, to fall asleep at night, or to take a break and recharge your patience during the day. You can listen to them alone with headphones, or play them out loud for you and your child. (It's very beneficial for children to be exposed to your meditation practice!) You can do this guided meditation seated or reclined with eyes closed.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
This guided meditation is designed to help you create positive thoughts related to your pregnancy, and prepare your body for a positive birthing experience. The meditation can be done seated or reclined with eyes closed.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
Yoga Nidra - often called yogic sleep - is a meditation practice intended to induce total physical, mental, and emotional relaxation. Yoga Nidra is practiced reclined and supported by props, so the body is able to fully relax.
After you check out, you will receive an email to download the meditation as a MP3 file. Please note that you will need to download the file within 24 hours.
This course is designed for anyone who spends time during their busy life providing care to others, and who would like to find stillness through a meditation practice at home. My goal is to make meditation as accessible as possible and give you tools to stay calm and focused during the ups & downs of life.
In this course, we will:
Learn about the chemicals that make the brain happy: dopamine, endorphin, oxytocin, and serotonin, and discuss how they relate to the ups & downs of life
Discuss the benefits of meditation, including meditation’s effect on the “happy” brain chemicals listed above and the Default Mode Network
Learn how to stretch and use props to make sitting in meditation comfortable
Experience restorative yoga, breathing techniques, and a variety of meditations that are appropriate for those who are beginning to meditate or trying to establish a more consistent practice
Create an individualized plan to help you begin – and stick with – a home meditation practice
You will receive:
A guided yoga sequence to prepare your body for meditation
Four breathing techniques:
o Full Complete Breath
o 1:2 Breath
o Sitali/Sitkari Breath
o Nadi Shodhana (Alternate Nostril Breathing)
Guided Relaxation & Meditation Techniques:
o Body Scan
o Compassion Meditation
o Emotional Resilience Meditation
o Five Finger Relaxation Technique
o Future Self
o Inner Smile
o Loving Kindness
o Meditation to Relax Your Body & Mind
o Positive Affirmations for a Happy Day
o Yoga Nidra
Lots of information on meditation and the “happy” brain chemicals: dopamine, endorphin, serotonin, and oxytocin
Weekly practices designed to help you reduce stress and stay calm
Tools to help you keep your home meditation practice going
What to Expect:
This course is designed to be as stress-free and easy-to-maintain as possible.
All classes will be virtual, and self-directed. The week’s intro video, reading passages, and practice meditations will all be delivered by email on Mondays.
You’ll be expected to complete the week’s reading (estimated about 15-20 minutes or less), practice meditations daily (15 minutes per day), and complete additional homework (10 minutes) by the end of the week.
You will have access to all resources and meditations through Podia (using a password) and you can reach out to me any time via email at hello@mariellenbrownyoga.com.
While there is “homework” for this course, you will not be graded on it or required to submit it at all. The only one who can judge how you’re doing in this course is yourself, and as long as you’re putting in effort, I’m happy!