CD Cover

Practices for Beginners CD

This audio CD was created for students who want help with their practice at home. Included on the CD are three practices for beginners. Janice leads the listener through the sequences that are 20 minutes long including a sitting meditation to start and a relaxation at the end. The routines are easy to follow.

Here is the link for free access to these audio-only yoga practices:

A 14 minute guided relaxation is now on our Facebook page:

Summer Session. All the quotes are from Pema Chodron’s Heart Advice Emails

Week 1
  • “You come to find that it helps to be able to laugh at what you see as your own imperfections. Patience could be a synonym for gentleness and loving-kindness. You can develop patience and loving-kindness and a sense of humor for your own imperfections, for your own limitations, for not living up to your ideals.”

Week 2
  • “When we pause, allow a gap, and breath deeply, we can experience instant refreshment. Suddenly we slow down, look out, and there’s the world. It can feel like briefly standing in the eye of the tornado or the still point of a turning wheel. Our mood may be agitated or cheerful. What we see and hear may be chaos or it may be the ocean, the mountains, or birds flying across a clear blue sky. Either way, momentarily our mind is still and we are not pulled in or pushed away by what we are experiencing.”

Week 3
  • “Sharing the heart is a simple practice that can be used at any time and in every situation. It enlarges our view and helps us remember our interconnection. The essence of this practice is that when we encounter pain in our life we breathe into our heart with the recognition that others also feel this. It’s a way of acknowledging when we are closing down and of training to open up.”

Week 4
  • “Meditation teaches us how to open and relax with whatever arises, without picking and choosing. It teaches us to experience the uneasiness and the urge fully and to interrupt the momentum that usually follows. We do this by not following after the thoughts and learning to return again and again to the present moment.”

Week 5
  • “Drive all blames into one. This is advice on how to work with your fellow beings. Everyone is looking for someone to blame and therefore aggression and neurosis keep expanding. Instead, pause and look at what’s happening with you. When you hold on so tightly to your view of what they did, you get hooked. Your own self-righteousness causes you to get all worked up and to suffer. So work on cooling that reactivity rather than escalating it.”

Week 6
  • “Coldheartedness and narrow-mindedness are not the kinds of habits we want to reinforce. They won’t predispose us to awakening—in fact, they will keep us stuck. So we make the warrior commitment—take the vow to care for one another—then do our best to never turn our backs on anyone. And when we falter, we renew our commitment and move on, knowing that even the awakened ones of the past understood what it felt like to relapse. Otherwise, how could they have any idea about what other beings go through? Otherwise, how could they have cultivated patience and forgiveness, loving-kindness and compassion?”

More Help with Home Practice

The Iyengar Yoga Association of Greater New York has created excellent level I and Level II sequences for practice at home. Download the sequences here.