Breathwork, Meditation, Mindfulness, Stress Management

10 Minute Morning Breathing Practice

(Good for beginners or those who are building a practice.)

Purpose: Stimulates energy, clears morning fog, and prepares you for the day.

How to Practice

  1. Find Your Seat (1 min)

Sit comfortably with your spine tall, either on the edge of your bed, on a cushion or in a chair.

Rest your hands on your thighs, palms facing down.

  1. Gentle Centering (2 min)

Close your eyes.

Take 6 deep breaths in through the nose and sigh out through the mouth.

  1. 3-Part Breath (Dirga Pranayama) (3 min)

Inhale first into the belly, then the ribs, then the chest (like filling a glass of water from bottom to top).

Exhale in reverse: chest, ribs, belly.

Keep the breath smooth and steady.

Practice 4 breath-cycles/rounds

  1. Alternate Nostril Breath (Nadi Shodhana) (2 min)

Using your right hand, close your right nostril with your thumb. Inhale through the left.

Close the left nostril with your ring finger, exhale through the right.

Inhale right, close, exhale left. That’s one round.

Continue slowly, 6–8 rounds.

  1. Closing (2 min)

Place both hands over the heart.

Take 6 deep breaths and set a gentle intention for your day.

For a guided audio version, subscribe to our bonus content site.

Stress Management, Uncategorized, Wellness topic, Yoga

September Focus – Anxiety Relief

“Pose” of the Week – Cat/Cow Flow

How to Do It:

  • Come to hands and knees with shoulders over wrists and hips over knees.
  • Inhale: arch your back, lifting your chest and tailbone (Cow).
  • Exhale: round your spine, tucking chin and tailbone (Cat).
  • Continue flowing with your breath.

Why It Helps:
This gentle movement synchronizes breath and body, helping to release physical tension while calming the nervous system.

Time: 1–2 minutes

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Practice updates, Yoga

Fall Update 2025

There’s lots of new things happening for Grounded for Peace this fall. We have a new intern that has started with us. I will have her introduce herself in the next week or so. She will be providing individual sessions and facilitating a group or 2 during her time. She also will be providing some fresh eyes for our practice and our online presence. Another wonderful benefit to our practice is that she’ll be able to take on clients at a sliding fee scale so if you have someone that struggles to afford therapy we may have some room to take on a few more clients. Please click on our contact page to send us a message if you would like more information.

We also are increasing our yoga therapy services with another group starting in October. Once the details are firmed up, we will be providing more information. If you are interested in individual or group Yoga Therapy, feel free to also reach out via our contact page.