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Healthy Happy Yoga

Healthy Happy Yoga

By Kate Lynch
If you breathe, you belong here. Join me in exploring the intersection of yoga and meditation with everyday life. I’m offering you the tools that help me get through the day. My core values are empathy, integrity, equity and respect. Please visit healthyhappyyoga.com for more resources.
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2020 Election Season Meditation for Courage and Protection
Create a Circle of Protection and Courage Here's a meditation I've been sharing in class. I'm sharing with you, while acknowledging what was offered to me by teacher and mentor, Michelle Cassandra Johnson: social justice activist • anti-racism trainer • author • yoga teacher. https://www.michellecjohnson.com/ Many of these words are hers, and the framework is hers. She has given permission to adapt the prayer.  I am seeking no gains from sharing this but to be in community with you.  Each of us is finding our way to contribute to the greater good. This is my current personal practice leading up to the 2020 US election and beyond, for as long as necessary. This is my way of showing up in integrity right now.  Of course I made a voting plan. When I see injustice, I will be standing up and speaking up. This meditation is how I'm remaining centered and in community despite our physical distance.  Please join us, to add your power and courage to the circle. Free Meditation Download:  https://drive.google.com/file/d/1XWT28uez_F6lew8XXlQM0Bd3lVPrFO16/view?usp=sharing
06:03
October 22, 2020
Autumn Mindfulness and Loving Kindness Flow: Practice Together From A Distance 5
This warming and balancing flow is slow and mindful.  We begin with cat and cow on hands and knees. Please center yourself with breath, and warm up your wrists before coming to all fours.  Activate your warmth from within. Remember that it takes strength to keep your heart open and remain grateful and generous. Love is not passive, it is an action word. Rolling around on the ground, give your nervous system a soothing massage. Pay attention to your senses from a variety of perspectives. Explore nonjudgemental sensory awareness, and bask in loving kindness practice: both giving and receiving.  Nothing here is medical advice.  Has too much stress and sitting tied your back in knots? Try this gentle 13 minute video to awaken your deep core and hip flexor muscles.  Free Video: Quick & Gentle Yoga for Your Core & Lower Back https://healthy-happy-yoga.ck.page/022f9cb24b Join Healthy Happy Yoga to learn simple tools to build resilience to anxiety, breath by breath. healthyhappyyoga.com
1:03:12
October 14, 2020
Prenatal Practice: The Source of Your Strength
A mindful movement practice for pregnancy. Call on the source of your strength. End with guided relaxation, and a meditation to cultivate trust in your inner capacity. Nothing here is medical advice.  Please join our community at healthyhappyyoga.com
56:36
October 4, 2020
The Transformation of Birth: Meditation to Strengthen Your Intuition
Prenatal yoga can help you not only to strengthen your body and provide emotional support during pregnancy. It can awaken you to your inherent wisdom and strength.  When you tune into your inner, unlimited knowing, the external fuzz of life can feel less irritating and intrusive. You don’t need to bother so much with outside stimulus when your nervous system is grounded in your intuition.  When have you found yourself almost overwhelmed by a situation, and then discovered that, although it was too powerful to control, you didn’t have to be tossed around by it? You may have discovered that, with trust in your highest self, you could ride that wave.  This meditation from the kundalini tradition has been a useful visualization for countless students during the challenge of labor. During my own labor, I found myself taking refuge in the inner strength I had developed through challenging meditations such as this.  To go straight to the meditation: skip to 8:40. Cue up some rhythmic music you love to move along to. Please join our community at Healthyhappyyoga.com
13:38
October 3, 2020
Announcing a New Podcast: Mindfully Parenting Atypical Kids / Listening to Children’s Trauma
As a parent, I have a vested interest in childhood trauma. An incident at my son’s school triggers questions, and some helpful suggestions. Keeping in mind that yoga is really about union, not poses, how can you integrate more equity and perspective into your life? Here’s a resource: https://childmind.org/guide/helping-children-cope-traumatic-event/ We've created our own M-PAK podcast!  Join us there: https://podcasts.apple.com/us/podcast/mindfully-parenting-atypical-kids-podcast/id1530252372  If you’re interested in learning more about growth mindset and my family’s process through many specific examples, there’s a companion article on The Mighty by the same name. Connect with other parents in the Facebook group: Mindfully Parenting Atypical Kids Community https://www.facebook.com/groups/3229904633801703/?ref=share Download the Mindful Meltdown Cheat Sheet & join my newsletter https://www.healthyhappyyoga.com/meltdown
13:55
September 21, 2020
Visualizing & Modeling the Future You Wish for Your Atypical Child /Announcing a New Podcast: Mindfully Parenting Atypical Kids
This episode has been so popular, we've created our own M-PAK podcast!  Join us there: https://podcasts.apple.com/us/podcast/mindfully-parenting-atypical-kids-podcast/id1530252372  In this episode I’m speaking specifically to my peers who are also parenting differently wired kids. Our culture can be unforgiving, and their future unclear. When anxiety arises, how do you cope? Here, I’m sharing a process I’ve found beneficial for my peace of mind, while having tangible results day to day. There’s a grounding mindfulness meditation, a visualization, and writing prompts. I discuss my family’s process, and how we incorporate growth mindset and the biology of courage. This is a long one, and it gets very personal. Feel free to listen to a shorter version of this episode. You will only miss my many specific examples.  If you’re interested, there’s a companion article on The Mighty by the same name. Connect with other parents in the Facebook group: Mindfully Parenting Atypical Kids Community https://www.facebook.com/groups/3229904633801703/?ref=share Download the Mindful Meltdown Cheat Sheet & join my newsletter https://www.healthyhappyyoga.com/meltdown
46:42
September 21, 2020
Announcing a New Podcast: Mindfully Parenting Atypical Kids / Visualize & Model an Amazing Future for Your Atypical Child
For my peers who are also parenting differently wired kids. Our culture can be unforgiving, and their future unclear. Here, I’m sharing a process I’ve found beneficial for my peace of mind, while having tangible results day to day. There’s a grounding mindfulness meditation, a visualization, and writing prompts.   This episode has been so popular, we've created our own M-PAK podcast!  Join us there: https://podcasts.apple.com/us/podcast/mindfully-parenting-atypical-kids-podcast/id1530252372  If you’re interested in learning more about growth mindset and my family’s process through many specific examples, there’s a companion article on The Mighty by the same name. Connect with other parents in the Facebook group: Mindfully Parenting Atypical Kids Community https://www.facebook.com/groups/3229904633801703/?ref=share Download the Mindful Meltdown Cheat Sheet & join my newsletter https://www.healthyhappyyoga.com/meltdown
27:11
September 21, 2020
Awaken Your Core, Then Include More: Practice Together From A Distance 4
Beginning with a gentle core & psoas awakening sequence on your back, ask yourself what you most want to feel in this moment. Use your breath to connect with that intention. In this slow, gentle flow, please begin in constructive rest: lie down on your back with your knees up.  Breathe from your strong center, expanding your circle of inclusion wider. End with guided relaxation and self-compassion. As you listen, connect with your inner teacher and deepen into the present moment. Take refuge in the rhythm of your breath, and awareness of your body. Nothing here is medical advice. Find other ways to stay connected at healthyhappyyoga.com
1:01:02
July 20, 2020
The Path of Awakening: Walking Meditation in Pandemic Times
Walking meditation is something I can take refuge in right now. Feeling my feet on the earth, one and then the next. Sometimes I’ll simply listen. Sometimes I’ll use a breath pattern. Affirmation and mantra connected to my breath, in rhythm with my steps. I hope you’ll join me on the path of awakening, and experience a sense of gratitude, purpose and mindfulness during your walking meditation. This podcast has a companion article: https://accessibleyoga.blogspot.com/2020/06/the-path-of-awakening-walking.html ... Join me at: https://www.healthyhappyyoga.com/
15:24
June 12, 2020
Announcing a New Podcast: Mindfully Parenting Atypical Kids / On Autism, Stress, Masks and Screens
And now for something a little different! My son Ocean suggested we do a podcast to help other kids with ASD who have been affected by the changes due to Coronavirus. He shares his strategies and what has been the hardest. At the end, try a few simple eye exercises, in case you are also experiencing stress and eye strain.  This episode has been so popular, we've created our own M-PAK podcast!  Join us there: https://podcasts.apple.com/us/podcast/mindfully-parenting-atypical-kids-podcast/id1530252372  Connect with other parents in the Facebook group: Mindfully Parenting Atypical Kids Community https://www.facebook.com/groups/3229904633801703/?ref=share Download the Mindful Meltdown Cheat Sheet & join my newsletter https://www.healthyhappyyoga.com/meltdown 
13:04
May 23, 2020
Loving Kindness Namaskar: Practice Together From A Distance 3
Moving our bodies in unison with each other, and with breath, can happen even in the virtual space. After a short standing warmup, send loving kindness to the world as you flow through simple sun salutations. Nothing here is medical advice. Find virtual connection at healthyhappyyoga.com
10:22
May 6, 2020
Practice Together From a Distance 2: Grounding and Impermanence
It’s normal to feel contracted right now. Yoga and meditation can help! On the day the gyms closed in NYC, I taught this down-regulating, calming practice to address the inevitable discomfort arising from Coronavirus anxiety. In this slow, gentle flow, we begin in constructive rest: lie down on your back with your knees up. As you listen, connect with your inner teacher and deepen into the present moment. Take refuge in the rhythm of your breath, and awareness of your body. Nothing here is medical advice. Find other ways to stay connected at healthyhappyyoga.com
1:07:43
March 25, 2020
Practice Together From a Distance 1: Recalling Joy
We’re all in this together. Let’s remain kind to ourselves and all beings. Let’s stay connected. In this unprecedented time, leaning into each other and our practice will happen in the virtual space. In this slow, gentle asana and pranayama flow, we begin in supported fish. You can lie back with your shoulder blades and head supported by a blanket, blocks, couch cushion, or simply lie on your back with knees up. Please don’t worry about perfection in your practice, and only do what feels right for your body. As you listen, connect with your inner teacher and deepen into the present moment. Access sense memories of gratitude, contentment, and joy, to strengthen your neural connections to those emotions. Nothing here is medical advice. Find other ways to stay connected at healthyhappyyoga.com
56:55
March 17, 2020
Total Relaxation with the Elements
This Meditation for Total Relaxation was given by my beloved teacher Hari Kaur in her wonderful book “A Woman’s Book of Meditation” You certainly don’t need to identify as a woman to gain the rejuvenating benefits! Please grab your blanket, get cozy, and join me for this practice visualizing and relating to the elements. Yoga Nidra’s traditional intention isn’t just about rest. Ultimately, it prepares us to completely surrender and merge with higher consciousness. Please join our community at Healthyhappyyoga.com
17:31
March 4, 2020
Wellness & Illness: A False Dichotomy
Do you feel resistance around getting sick? Do you judge yourself and others when pain, illness or dis-ease arises? What about caring for yourself? Do you allow yourself to be cared for? Living in a body is a precious opportunity to learn, feel and connect. If we strive to develop empathy, one way is by tolerating (or even welcoming) the temporary state of discomfort without resistance. Practice simple breathing and Tonglen meditation to awaken empathy and allow yourself to receive care. Of COURSE none of this is medical advice! Getting appropriate professional care is part of wholistic self-care. Find more self-care at healthyhappyyoga.com
18:11
February 25, 2020
Santosha: Contentment, Not Complicity
Niyamas are guidelines regarding our internal relationships. Mindfulness can support Santosha, contentment in the present moment. Dhyana Mudra is said to bring tranquility to your mind. Set your intention and release your expectations. Remember: “I don’t have to chase extraordinary moments to find happiness. It’s right in front of me if I’m paying attention and practicing gratitude.” -Brené Brown I love hearing from you. Please reach out at: healthyhappyyoga.com
13:01
January 28, 2020
Embodiment Through Tapping
This simple practice of using your fingers to tap gently around your body can have profound effects on your nervous system. Decide for yourself whether tapping (Emotional Freedom Technique) helps you find a deeper connection with your body, or some relief from tension. If you notice you’re yawning, that’s a really good sign! The experience of pain doesn’t mean you’re broken. At the same time, we don’t want to add any additional suffering to what’s already present. Welcome all aspects of your body unconditionally into the wholeness of yourself. I love hearing from you. Please reach out at: healthyhappyyoga.com
12:10
January 28, 2020
It’s Okay to Not Be Okay
Here’s a breath practice I’ve used to help me stay open and present when family of origin stuff hits the fan. Beth Spindler calls repetitive gratitude practices “tools for becoming better at life.” She says “The greatest gift that we can give to both ourselves and others is one of omission, the omission of resentment... and gratitude is a mighty ally against feelings of resentment.” My recipe for remembering what’s really important: Gratitude and generosity in equal measure, a dose of unconditional positive regard, simmering on low expectations for perfection. This one’s for you, Lolo!!! Here’s the book I quoted from: https://www.amazon.com/Yoga-Therapy-Fear-Beth-Spindler/dp/1848193742 Join our community at: https://www.healthyhappyyoga.com/
13:42
December 28, 2019
Gratitude, Receptivity and Self Compassion
Experience Receptivity, Gratitude and Self Compassion. Giving thanks is a gift. We need to gracefully receive in order to keep the channel of generosity open, and show up as we are meant to in this world. A welcoming, receptive attitude of gratitude allows those who give to us to feel generous. Practice a balanced breath, a gratitude meditation and finally envelop yourself in compassion. This session was recorded live, and I had tech issues editing it. I would be grateful for your patience, and if you would join our community at healthyhappyyoga.com
26:05
November 22, 2019
Saucha: Marie Kondo Your Self
We can do our best to clean up our world and leave it better than we found it. We can do this in our own small ways. Clearing out and decluttering your environment can help your mind feel more organized. Inversely, when your mind is clear, the chaos of your external environment may not disturb you as much. Meditation is a way to clarify your mind, just as your physical body benefits from clean water, sleep and fresh food. Sa ta na ma meditation is known as the garbage cleaner of the subconscious mind. We owe it to ourselves to take out the trash. Join our community at healthyhappyyoga.com
12:57
September 30, 2019
Allowing Yourself To Feel Held: Guided Mindfulness Practice
This is self care that’s more than skin deep. Do you have the sense that you’ve got to hold it all together? That’s an overwhelming burden. What if, just for right now, you invite in one feeling? Would everything fall apart? Nonjudgemental awareness with inquiry can teach you the habit of embodying and caring for your feelings. You can give yourself the nurturing you need. RAIN is a process I learned from Tara Brach. This can be done in any relaxed position.
17:55
September 17, 2019
4-7-8 Breath to Shift From Anxious To Calm & Present
Coming to you from the start of the Unwind and Unfold Yoga and Mindfulness Retreat, I’m sharing my go-to anxiety zapper, 4-7-8 breath. Here’s what I do when I’m feeling nervous and need to ground myself. Please let me know if this helps, or if it doesn’t.
09:46
August 23, 2019
Akaal: Grieving is a Normal Part of Living
Trigger warning: descriptions of violent events. Everyone dies, and some die suddenly and senselessly. While we can’t make sense of it, we can take refuge in community and ritual. In my tradition, we chant Akaal (undying) 3 times together, to accompany the souls of our loved ones on their transition.
11:42
August 9, 2019
Aparigraha: Let it go!
Change is inevitable, and there can absolutely be too much of anything, even a good thing. We can’t take it with us! We might as well loosen our grasp and invite ourselves to be with what is. Consuming more, especially at the cost of other beings, doesn’t generate real happiness. Next time you find yourself feeling anxious about a transition, or holding on tight, let go! Take a sacred pause, as taught by Tara Brach. Ground yourself in your environment, as you are, in your wholeness. Align with your values and authentic needs, and renounce the habits your fear holds onto. Meditation begins at minute 7.
13:33
July 8, 2019
Brahmacharya: Responsible Recharge
Brahmacharya is walking the path of the divine. Knowing our direction, and responsibly cultivating our energy towards higher purpose. Access potential energy with three part breath, deep rest (Yoga Nidra), and a pranayama to widen your circle of inclusion. Please join our community at Healthyhappyyoga.com
28:13
May 24, 2019
Asteya. Developing an Attitude of Gratitude
Yamas invite us to recognize the interconnection of all beings. They can be seen as self regulation strategies which help us stay on track in our relationships, including with ourselves. Asteya, or desirelessness, is the third. Any time we’re taking without permission, it can come from a place of lack. When we know that we already have within us everything we need, we will take only what is freely given. Developing an Attitude of Gratitude, we feel fulfilled and merge with the blessings of our lives. This meditation is given through my teacher, Hari Kaur. Please join our community at Healthyhappyyoga.com
15:07
April 16, 2019
Discharging stress, health, happiness, longing and belonging.
This meandering talk starts by examining tension, then asks what is health really? Happiness? We explore difficult emotions, reactivity, the limbic brain and the buffering effect of community. What would it be like to be seen in our wholeness? I describe a grounding, restorative pose and a simple activity for discharging stress. Please join me! Please join our community at Healthyhappyyoga.com
14:23
March 15, 2019
Satya. Truthfulness, an Asana practice
Satya is the second of the yogic philosophical restraints, which we gratefully impose on ourselves to guide us in our relationships. Speaking truth to power is essential in this world. When your wise heart is awake, you know when it’s appropriate to express your creativity, when to use your voice, while also understanding intuitively when to be quiet and listen. Roll out your mat and join this live class to attend to your integrity, and I hope you have some fun too! We end with a Meditation for the Blossoming of Your True Self. Please join our community at Healthyhappyyoga.com
51:29
March 8, 2019
Live Session! Self Compassion, Happiness and Deep Relaxation
What makes you happy on the deepest level? You can cultivate the feeling of joy or contentment and grow that within you. Practice a guided visualization to move toward tranquility. Find balance through a 4x4 breath pattern. Then, work with a self compassion practice of accepting your disowned or shadow self. End with deep relaxation and a chant/prayer that all beings everywhere be happy and free from suffering. Please join our community at Healthyhappyyoga.com
48:17
February 23, 2019
Live Session! Samskara: Excavating and Renovating your Subconscious Mind
How do you overhaul your subconscious habits when they no longer serve you? In this live recording of a meditation session, we cover several techniques. Samskaras are the psychic grooves we create by thinking the same thoughts over and over. Our mind has the potential to shift to a different groove. You’ll learn variations of three part breath, and chant the Sa Ta Na Ma meditation. Finally, enjoy a grounding relaxation to continue the process of healing your subconscious mind. The edit is a little choppy, since I cut voices to maintain the anonymity of the meditation group attendees.
46:45
February 15, 2019
Ahimsa. Apply the yogic value of non-harming to your life.
Yamas are the yogic values you can use as a guide in relationships. The first is Ahimsa: Non-harming of self and others. Where do you turn harm inward? How do you lash out or unconsciously cause harm? You’re not alone. Criticism, in my experience, doesn’t help. What has helped me develop empathy is self compassion, therapy, and, especially, meditation. Join me in this practice of unflinching self care. Please join our community at Healthyhappyyoga.com
23:33
February 9, 2019