Feeling frazzled? Pause for a moment. Allow your shoulders to soften, relax your jaw, and take a slow, easeful breath. That little shift you felt? That’s your body delighting in a moment of presence; its gentle reminder that we need stillness.
Life is fast. Work commitments, family responsibilities, and endless pings and dings add up! At Humane Yoga we love weaving little moments of calm into our classes – and seeing you carry that ease into everyday life.
Since you can’t be at the studio all day, every day, the good news is that meditation and breathwork are simple, free practices that can be done anywhere, anytime. And even five minutes can help regulate your body’s stress response, ease tension, and leave you feeling lighter.
Getting started is easier than you think
Contrary to popular belief, meditation isn’t about sitting perfectly still or emptying your mind – and just because your mind is racing, doesn’t mean you’re ‘bad at it’. It’s about just being there, showing up – just as you are.
1. Get comfy
You can sit on the floor, lie down, or even sit on a chair if that’s most comfortable. The goal isn’t perfect posture: it’s finding a position where you can relax and focus on your breath.
2. Tailor your practice
There are so many different breathing and meditation techniques. Experiment with different styles, durations, and postures. There’s no single “right” way to practice.
3. Integrate into your day
You don’t need an hour-long, formal practice every day. Leave your phone at home when you go for a walk and take slow, mindful steps. Feel the sensation of the warm, soapy water whilst doing the dishes. Small consistent practices build focus and presence.
4. Use your breath
Try one of the breathing exercises from the studio at home, or go for this simple technique: Gently constrict the back of your throat until your breath becomes slightly audible (Ujjayi). Take 3-10 slow breaths like this to settle your nervous system.
5. Use guidance when needed
Let’s be real – we’re living in a digital age, so why not use it to our advantage? Guided meditations and breathwork apps can provide structure, support, and inspiration – especially when you’re just starting out.
Teacher tips from Humane Yoga:
Robyn: “My favourite breath practice is humming breath – it instantly calms any stress and helps me recentre. For mediation, I love dropping the busyness of my mind down my spine, creating space and clarity. It always brings me a sense of peace and lightness.”
Angie: “Lately I’ve been loving box breathing – it really helps me stay calm and focused. And one of my favourite meditation practices is walking meditation. No music, no phone…just a slow, mindful walk with breath and nature awareness. It feels so nice to simply observe what’s around me.”
Jess: “It’s so easy to have our phones with us 24/7. I find the fastest way to presence is to just get outside, sans phone, and observe the world around me with no goal. And, conversely, I also love to listen to a yoga nidra on my phone when I’m feeling anxious or exhausted. I love using the Insight Timer meditation app.”
Justin: “I enjoy Chakra cleansing breath meditation. Once you’re grounded, place your hands over the sacral chakra, breathing in and out three times, then moving up to the solar plexus and again taking three breaths. Continue this process along the chakras until you reach the crown. Then sit with your hands on your thighs, palms facing up, breathing evenly. As you inhale, imagine red or orange grounding energy flowing up, and as you breathe out, imagine healing white energy flowing down. Continue for 5-10 minutes.”
Meditation and breathwork don’t have to be perfect – and sometimes, when the monkey mind is racing, they can even feel a little stressful. But stay curious, and allow yourself to be with whatever arises. Even a few minutes a day can support your nervous system, boost mental clarity, and, ultimately, make daily stresses feel more manageable. Start small, be consistent, and let each session remind you that greater calm is often just a breath (or two or three) away.
This month at Humane Yoga, we’re focusing on incorporating meditation and breathwork into our daily lives by committing to ten minutes a day. Join the challenge through the Whatsapp group – Message us on +61 448 023 431 to join!