Slow Down, Grow Strong

As the days grow shorter and nature begins to settle, November invites us to slow down, turn inward, and build strength from within.

Through mindful movement, steady poses, and intentional breathing, we will cultivate physical strength, inner stability, and balance. Discover how slowing down allows us to grow stronger, both on and off the mat.This is a 30-minute session and a wonderful way to start your week end. We are working with breath and movement to give you a mix of strengthening and flexibility poses based on our monthly theme, it should leave you feeling like you did something but not tired and energized for the week end to come.

Sabine Lang RYT 500 has been practicing yoga, meditation for many years, but really started her Karma Yoga teaching practice during Covid. Her main training is in Vinyasa and Gentle Flow based Yoga as well as Mediation and Yoga Nidra and Autogenic Training.

Contact Sabine: sabineflang@gmail.com

Begin the week with a supportive guided meditation designed to help you pause, settle, and reconnect with yourself.

Each week’s practice explores a different theme or meditation technique, which may include breath awareness, grounding, body awareness, visualization, relaxation, emotional support, or present-moment awareness.

These gentle practices are suitable for beginners and experienced meditators alike. You are welcome to sit, lie down, keep your eyes open, or adapt the meditation in whatever way feels most supportive.

No previous meditation experience is needed.

Class is taught by Deb Phelps, a Meditation and Mindfulness Practitioner (and Certified Teacher) for over four decades.

Be sure to join our FREE online community space with no ads and no distractions!
Connect with others and support your practice!
Go to: https://www.skool.com/peaceful-wellness-6341

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

Slow Down, Grow Strong

As the days grow shorter and nature begins to settle, November invites us to slow down, turn inward, and build strength from within.

Through mindful movement, steady poses, and intentional breathing, we will cultivate physical strength, inner stability, and balance. Discover how slowing down allows us to grow stronger, both on and off the mat.This class is a sweet and gentle blend of Yoga Styles ending in a 10 to 15 min relaxing and restoring Yoga Nidra and designed for the ones among us with busy and active lifestyles especially if you have been feeling a little tense or pressed for time.

With a monthly rotating focus we usually start the class with some centering and breath work , holding poses for slightly longer periods of time, targeting the connective tissues of the body to help release deeply stored tension It is often experienced as deeply meditative, as it invites the practitioner to completely release and let go.
From there we will be moving slowly up with a gentle breath-based Vinyasa flow to build mind/ body strength and flexibility, challenging balance and concentration, and harnessing that energy to promote inner stillness and peace.
At the end of the class of about 45 min there is a choice to quietly leave after a short savasana or stay for a brief 10 to 15 min Yoga Nidra or restorative Yoga practice . Yoga NIDRA is the practice of yogic sleep , a guided meditation technique, which utilizes various practices of body, breath, mind, energy & spirit to draw individuals into deeper and subtler states of being where total relaxation and peace and profound healing becomes available. A nourishing and grounding practice, that does not require any extra preparation or knowledge, Nidra is the perfect way to round out your practice and return to your busy life peaceful, rejuvenated and restored.
This class is suitable for anybody basic fitness level and up, who does not have any contraindication to exercise or practice yoga. Throughout the class suggestions for modifications will be provided for you to meet your body where it is at in the present time.
Please bring a mat and a blanket / towel and a water bottle and any props you might have (Blocks / bolsters, to support your practice when called for.



Sabine Lang RYT 500 has been practicing yoga, meditation for many years, but really started her Karma Yoga teaching practice during Covid. Her main training is in Vinyasa and Gentle Flow based Yoga as well as Mediation and Yoga Nidra and Autogenic Training.

Contact Sabine: sabineflang@gmail.com

NOTE: TIME CHANGE AND WEEK FOR THIS MEDITATION
2nd & 4th (Sometimes 5th depending) Wednesdays • 12 PM CT

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This midweek mindfulness practice invites you to slow down and observe your present-moment experience with curiosity and less judgment.

Practices may include mindfulness of breathing, body sensations, thoughts, emotions, sounds, or open awareness. Inspired by insight meditation, each session supports a greater understanding of your inner experience while helping you practice responding with awareness rather than reacting automatically.

The meditation is gently guided and accessible to both beginners and experienced practitioners. You are always welcome to adjust your position, keep your eyes open, or return to a grounding anchor whenever needed.

Be sure to join our FREE online community space with no ads and no distractions!
Connect with others and support your practice!
Go to: https://www.skool.com/peaceful-wellness-6341

Time Listed is (CST) Central Time Zone (Chicago). See https://timezoneconversion.org to convert to your Time Zone.

Join Deb Phelps for an evening of meditation, relaxation, and inner renewal. Each week offers a welcoming space to pause, step away from daily demands, and reconnect with a sense of calm and balance.

Our Thursday evening gatherings alternate between guided meditation and Yoga Nidra, with occasional special experiences.

1st & 3rd Thursdays — Yoga Nidra: Deep Rest Meditation

Settle into the deeply restorative practice of Yoga Nidra, often called yogic sleep. Through gentle guidance, body awareness, breath awareness, and relaxation techniques, you'll be invited to rest deeply while remaining comfortably aware. No movement or yoga experience is required.

2nd & 4th Thursdays — Guided Meditation

Explore a variety of meditation practices inspired by our monthly themes. Sessions may include mindfulness, loving-kindness, visualization, self-inquiry, and other contemplative techniques. Each class offers guidance, meditation practice, and opportunities for reflection and connection.

5th Thursdays — Healing Circle or Special Experience

When a month includes a fifth Thursday, we may offer a special gathering featuring meditation, energy healing, mindful reflection, or another nurturing experience. Details will be shared in advance.

Thursdays at 6:30 PM Central Time | Live Online via Zoom

Whether you're new to meditation or have an established practice, you're welcome to join us.

Come as you are, find a comfortable place to settle, and give yourself this time for rest, reflection, and renewal.

Chair Relax and Restore
Contact Dawn: dawn@dawnheywood.com