Universal Love

Definition

Universal love transcends personal relationships, extending to all beings, nature, and existence itself. It’s associated with kindness, empathy, and a deep sense of connection to the world. From a yoga perspective, it is the love that arises when the ego dissolves, and one experiences a reverence for all life.

 

Mantras

I trust in the power of love to unite us.

I cherish the friendships that uplift and inspire me.

 

Quotes

“We can never obtain peace in the outer world until we make peace with ourselves.”— Dalai Lama

“In order to develop love – universal love, cosmic love, whatever you would like to call it – one must accept the whole situation of life as it is, both the light and the dark, the good and the bad. One must open oneself to life, communicate with it.”– Chogyam Trungpa, Tibetan Buddhist master

“Look at other people and ask yourself if you are really seeing them or just your thoughts about them.” – Jon Kabat-Zinn

“There is no exercise better for the heart than reaching down and lifting people up.”—John Holmes, poet and writer from the 1800s

 

Savasana

3-minute cut from “Open Your Heart: A Valentine’s Day Meditation” (from the Meditation Nexus YouTube Channel)

Definition

Cardio yoga is a dynamic style of yoga that comprises continuous, rhythmic movement to elevate heart rate while adding mind-body regulation. Unlike steady-state cardio alone, cardio yoga emphasizes heart rate variability (HRV), moving you back and forth between the sympathetic and parasympathetic nervous systems. It also reminds you of the dual role of the heart as the physical center of your body and the symbolic center of who you are.

 

Mantras

My heart is strong, responsive, and resilient.

The more I move, the stronger my heart becomes.

 

Quotes

“The heart is the driving force of all that we do.”— Aristotle, De Motu Animalium (On the Motion of Animals)

“Dance is the hidden language of the soul.” – Martha Graham (American Dancer)

“When the heart is engaged, the whole system follows.” —Dr. Rollin McCraty, HeartMath Institute (concept drawn from research on heart–brain coherence)

“The heart is not just a pump; it conducts the cellular symphony that is the very essence of our being,”- Dr. Paul Pearsall in his book The Heart’s Code.

“The body benefits from movement, and the mind benefits from stillness.”— Sakyong Mipham, Running with the Mind of Meditation

 

Savasana

5-minute cut from “Relaxing Meditation to Lower Blood Pressure and Slow Heart Rate” on the Meditation Mountain YouTube channel.

Definition:

Strength is the capacity to manage load, physically or mentally.  On the physical level, muscular and skeletal systems get stronger by managing exertion for functional strength.  Bodyweight drills, sustained holds (isometric contractions to engage muscles), and resistance using blocks are the foundation. On a mental and nervous system level, breath plus focus regulate the stress response.

 

Mantras:

Every pose I hold builds muscle strength and agility.

I trust my ability to respond under pressure.

 

Quotes:

“You are stronger than you think.” Anonymous 

“Strength and growth come only through continuous effort and struggle.” Napoleon Hill

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger

“Where there is no struggle, there is no strength.”  Oprah Winfrey

“A calm mind brings inner strength and self-confidence.”  Dalai Lama.

 

Savasana:

5-minute cut from Pack Your Day with Positivity, Shrimad Rajchandra Mission Dharampur YouTube Channel

 

Definition:

Patience is the ability to suppress restlessness or annoyance when confronted with delays or challenges. To cultivate patience, you must be present and rooted in the moment, embracing things as they are instead of as you want them to be. It’s a trainable skill, learning to focus on breathing and staying present.

 

Mantras:

Patience, patience, patience.

I anchor myself in the present moment.

 

Quotes:

“Patience is not simply the ability to wait—it’s how we behave while we’re waiting.”— Joyce Meyer, Battlefield of the Mind

“One moment of patience may ward off great disaster.” — Chinese Proverb

“Patience is not passive, on the contrary, it is concentrated strength.” — Bruce Lee

“The people who test your patience are a blessing. Without them, you can’t practice patience.”—Nouman Ali Khan, American Islamist speaker and preacher

 

Savasana:

“Guided Meditation to Develop Patience” from Live Sonima YouTube channel

Definition:

Creativity is the ability to generate new ideas by seeing things from different perspectives, or putting things together in original ways. It’s about staying curious, adaptable, and in the present moment. By focusing on your breath and movement, you relax your mind to stimulate intuitive thinking.

 

Mantras:

Everyone is creative in their own ways.

Creativity is my superpower.

 

Quotes:

“You can’t use up creativity. The more you use, the more you have.” — Maya Angelo

“An essential aspect of creativity is not being afraid to fail.” — Edwin Land

“A mind stretched to a new idea never goes back to its original dimension.” — Oliver Wendell Holmes, U.S. physician & author

“If you have tried to do something and failed, you are vastly better off than if you tried to do nothing and succeeded.” Richard Martin Stern, American novelist

“Creativity consists largely of rearranging what we know in order to find out what we do not know. Hence, to think creatively, we must be able to look afresh at what we normally take for granted.”—George Kneller, author

 

Savasana:

“Boost Your Creativity,” guided meditation from Kristen Martin YouTube channel

Definition

Renewal refers to self-revitalization, the shedding of old patterns to embrace new possibilities and growth. It involves being mindful within each pose, particularly at the end of the class. Śavāsana (corpse pose) represents death of the ego—the ego’s surrender to pure being. The ensuing Parsva Savasana (side fetal position) symbolizes rebirth, the moment between who you were and who you’re becoming. We will incorporate transitions to embody elevation, and the journey from surrender to action.

 

Mantras

I welcome fresh opportunities and new beginnings.

In the now I find peace; in the now I find clarity.

 

Quotes

“Don’t live the same day over and over again and call that a life. Life is about evolving mentally, spiritually, and emotionally.” ― Germany Kent, journalist and influencer

“We won’t grow and learn doing what we’ve always done, and thinking what we’ve always thought. We need to move beyond our comfort zones. We need to engage with new and different if we want to expand ourselves.”  —Akiroq Brost, musician and writer

“And now let us welcome the new year, full of things that never were.”

— Rainer Maria Rilke, Letters of Note (from a letter dated January 1, 1907)

“What we call the beginning is often the end. And to make an end is to make a beginning.”

— T.S. Eliot, Little Gidding, Four Quartets (1942)

“You must be willing to let go of the life you planned so as to have the life that is waiting for you.”

— Joseph Campbell, The Power of Myth (1988)

“Out of winter comes spring.”— Henry David Thoreau, Journal, January 7, 1857

 

Savasana

5-minute clip from “Guided Meditation for a New Year Reset,”  Mindful Mastery YouTube Channel

Definition:

A growth mindset is a mental framework that embraces the belief that your abilities and intelligence can continue to be developed over time throughout your life. Coined by psychologist Carol Dweck, it contrasts with a fixed mindset, where individuals view their capabilities as static and unchangeable. Yoga fosters a growth mindset by encouraging a focus on progress rather than perfection. We will reach, stretch, and expand in new directions, focusing on progress rather than on perfection. Growth occurs through exploring the unfamiliar.

 

Mantras:

Every challenge is an opportunity to grow.

I am capable of stepping outside my comfort zone.

 

Quotes:

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young.” – Henry Ford

“Never stop learning, because life never stops teaching.” — Unknown

“The purpose of learning is growth, and our minds can continue growing as we continue to live.” — Mortimer Adler, American philosopher, author, and theologian

“Live as if you were to die tomorrow. Learn as if you were to live forever.” — Mahatma Gandhi

 

Savasana:

“Developing a Growth Mindset” from Everyday Meditation YouTube Channel

Definition:

Loving-kindness, also known as Metta Meditation, is a practice that strives to cultivate kindness, empathy, love and compassion for self and others. It’s about the small, everyday ways we notice what’s often overlooked. Just as we will during this session pay attention to the fingers, toes, wrists, ankles, and eyes—parts that are easy to ignore—we can bring the same awareness and kindness to people and moments in daily life that might otherwise go unnoticed.

 

Mantras:

Loving Kindness grows through practice & repetition.

Kindness is a choice, available in every moment.

 

Quotations:

“Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” — Dalai Lama.

“Think of kindness as a ripple; when you start with one thoughtful act, the effect multiplies.”– Lisa Charles, Wellness Coach

“I’ve learned that people will forget what you said… but people will never forget how you made them feel.” — Maya Angelou, poet

“Whatever you do, do with kindness. Whatever you say, say with kindness. Wherever you go, radiate kindness.” — Jonathan Lockwood Huie, author & life coach

“In a world where you can be anything, be kind.” — Jennifer Dukes Lee, author & speaker

“Kindness is doing what you can, where you are, with what you have.” – from Random Acts of Kindness movement

“Be kind whenever possible. It is always possible.” — The Dalai Lama

 

Savasana:

Metta meditation

Definition: 

Have you ever had a moment that made you pause and wonder, How did that just happen?

Not in a skeptical way—but in a way that leaves you wide-eyed and grateful? Maybe you were in an accident that almost happened, but didn’t. Maybe you missed a traffic jam by spontaneously taking a new route. Or maybe the traffic jam you are stuck in prevented you from having a bigger disaster. These are the everyday miracles that shape our lives. Acknowledge them. Embrace them. Welcome them.

 

Mantras:

I cultivate hope and create space for miracles to unfold.

Miracles unfold when I am open to new possibilities.

 

Quotes:

“A miracle is often the willingness to see the common in an uncommon way.” — Noah Benshea (motivational speaker)

“Miracles happen every day; change your perception of what a miracle is and you’ll see them all around you.” — Jon Bon Jovi (or at least attributed to him)

“Hope is being able to see that there is light despite all of the darkness.” — Desmond Tutu

“Out of difficulties grow miracles.” — Jean de La Bruyère (French essayist from the 1600s)

 

Savasana:

Ordinary Miracle by Sarah McLachlan

Definition:

Self-healing is about creating the inner conditions that allow the natural regenerative capacities of the body and nervous system to come forward. Science tells us it is the parasympathetic nervous system that allows the self-healing mechanism of the body to function. Trust what feels nourishing for your body. Make any small or large adjustments that bring you more ease.

 

Mantras:

I pay attention to what my body is telling me.

My body knows how to heal, and I choose to support it

 

Quotes:

“When we give ourselves the chance to let go of all our tension, the body’s natural capacity to heal itself can begin to work.” — Thich Nhat Hanh

 “Your body hears everything your mind says; nurture your thoughts.” Naomi Judd

“The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses.”–Harry J. Johnson

“The greatest force in the human body is the natural drive of the body to heal itself – but that force in not independent of the belief system. Everything begins with belief. What we believe is the most powerful option of all.” — Norman Cousins (Cousins was a political journalist and professor who researched the biochemistry of human emotions to study the mind/body connection to health)

“The body does not give up on us, so we can’t give up on it. My goal is always to work with my body, not against it, so that it can function efficiently–Paula Abdul

 

Savasana:

A 4-minute cut from The Healing Mist on Michelle’s Meditation Sanctuary YouTube Channel.