Meditation & Mindfulness Series | GOYA CEC & YA YACEP

Ground yourself by sinking into the heaviness of the sit bones and pelvis, soften the shoulders and neck, and follow the breath as the chest lifts and then softens.

Sit comfortably, align your spine, and practice equal ratio breathing by inhaling four counts and exhaling four counts through the nose, noticing lung expansion and a calm release.

Guides you through a listening meditation by aligning posture and breath, observing sounds and thoughts nonjudgmentally, and returning to grounding with each inhale and exhale.

Explore balloon meditation to mindfully explore emotions with breath awareness, noticing inhale and exhale sensations, inviting and letting go of feelings, and returning to the breath.

Learn a quick calm meditation you can do anywhere, with posture options from chair to cushion, breath awareness, and listening to surrounding sounds to cultivate stillness and a gentle smile.

Guide students through a grounding sleep meditation that uses body awareness, belly breathing, and cloud imagery to quiet the mind and prepare for restful sleep.

Practice Tonglen meditation by breathing in others' discomfort and exhaling healing energy. Transform pain into healing light and return to the breath for grounding.

Guide students through a seated color meditation, breathing through red, orange, yellow, green, blue, indigo, and white as each hue evokes grounding, safety, love, motivation, and clear communication.

Guide a stress relief meditation that uses belly breathing, nasal inhalation, and the s breath to calm the nervous system and release negative energy.

Begin by finding a comfortable position, then breathe with awareness, notice the earth and sky with your body, and imagine moving and feeling as if you were already enough.

Begin your day with a grounding morning meditation that invites full sensory awareness, breath, and prana to balance the body and focus the mind.

Practice acceptance meditation by grounding in the body, observing physical sensations and breath without judgment, and cultivating spacious, grateful awareness.

Learn a loving-kindness meditation that uses breath, heart-centered mantras, and self-kindness to nourish present time awareness before extending kindness to others and all beings.

Engage in a guided letting go meditation that grounds the body from feet to head, lengthens the spine, and releases tension through mindful breathing and body awareness.

Begin in a comfortable seated posture and anchor your awareness in the breath with three-part yogic breathing to center the mind and body.

Practice metta bhavana to cultivate loving kindness through guided mantra, extending compassion from self to others and all beings, until all are safe, happy, healthy, and live with ease.

Log into your Yoga Alliance account on yogaalliance.org, open the teacher dashboard, enter the course name and hours breakdown, then select 'taught by someone not a YACP' and save.