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Meditation as a Universal Tool for Self-Awareness and Self-regulation


Our mind can be our greatest friend or the worst enemy. Without self-awareness and regular mental hygiene, all our worries and fears can take hostage of our lives and keep us in the loop of suffering.  Today, most people are depleted mentally and emotionally - burnout, dependency on substances and prescription drugs are the new norm. Our brains are over-worked, and our nervous systems are in chronic fight and flight. But what is not often mentioned by our doctors is that our inability to concentrate, anxiety, high blood pressure, troubled sleep, chronic pain, and fatigue can be alleviated with daily mental hygiene.


We believe meditation and pranayama are the most accessible and healthy ways to soothe our dysregulated nervous systems. It is clear that meditating solo at home can be a real challenge to commit to, so If you want to start meditating regularly -  our group meditation classes are a great start. At Glow, we teach a variety of techniques to help you calm your nervous system and access a parasympathetic state.


Wednesdays and Fridays are Glow Meditation Days. 

On Wednesdays at 11:11a is Chakras Meditation, 5:30p Pranayama+Meditation.

On Fridays, 1p is Pranayama+Meditation and 5:30p SoundBath Meditation. We recommend making time at least once a week for any meditation class. The more we practice - the slower time goes, the better our brain works, and the more clarity we will experience in our lives. 

Chakras Meditation Class


Chakras first were mentioned in Vedic scripts - Tantrika books that brought us all the yogic practices for physical well-being and mental mastery, self-study, self-discipline, self-regulation, and self-soothing. Chakras are the self-awareness centers that align with our energy system, endocrine system, our glands and are responsible for our hormonal, mental, emotional, and physical balance. Chakras are the energy centers where our emotional and mental disturbances reside, so-called the Chitta Vritti. For instance, when we feel fearful, or unsafe -  it affects our adrenal glands, fight-flight response, so the energy activates and resides in the lowest, root chakra where the adrenals are. There are 114 chakras mentioned in ancient Vedic scrips, and at Glow, we work with the main 7 Chakras. 

30Min Self-Awareness Chakra Meditation with Roxanne

30Min Self-Awareness Chakra Meditation with Roxanne

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Chakra Meditation

Pranayama+Meditation Class

Pranayama+Meditation class is designed to calm your nervous system and access a parasympathetic state. Regular meditation releases long-term stress so you can sleep better, concentrate, cope with challenges with clarity and grace.

This class does both: properly prepares us for, and advances our yoga practice. Breathwork (Pranayama), Concentration & Attention Training (Dharana), Meditation (Dhyana), and Bliss (Samadhi) make up Five foundational parts of the Eight Limbs' holistic yoga practice we study and teach at Glow. These practices center and connect our heart, mind, and body with greater consciousness.

In every class, we’ll measure our Breathing Rate and practice 2 breathing exercises 5-10 minutes each, some with movement, some with sounds, both finishing with meditation. 

With regular practice, you'll learn to be present with yourself and others, see clearly what your mind is up to, and shift some negative patterns that might keep you in the cycle of suffering. All healing begins with clarity. 

This class is trauma-informed with no contraindications.

SoundBath Meditation Class


SoundBath is a powerful meditative experience, a healthy way to self-soothe and clear mental overwhelm without any effort or substance. With anxiety, insomnia, ADD, and depression levels on the rise, we hope all of us can use sound meditation as a  regular weekly selfcare. 

The founder Natasha comes from a classical piano background, weaving her own melodies into a hypnotizing musical flow.  You are led through a sound journey with a few instruments following one another, washing away your mental chatter, soothing your brain with alpha-theta brain waves, and moving you to a healing parasympathetic state.​

In that deeply relaxed state, you may tap into your sense of awe, and enjoy creative visions, reaching a deep state of internal exploration, relaxation, and serenity.​

During Glow SoundBath you are offered to lie down in a supported restorative pose with yoga bolsters and blankets..and as you rest, powerful raw organic sound vibrations shower you from head to toe, harmonizing the energies of your body: physical, mental, and emotional.

Benefits of Meditation practice:

  • building awareness and responsibility for our emotional and mental states

  • developing proprioception - awareness of the body

  • stress and anxiety release

  • improvement of brain function, visualization, concentration

  • reduction of adrenalin and cortisol hormones

  • production of oxytocin & serotonin hormones

  • higher quality sleep if practiced before bed


1. Joining all of our Yoga and Meditation Classes. Every month in our yoga classes we focus on a particular self-awareness subject which you can see in our Blog.

2. Install an app like Insight Timer or Calm. Or Bookmark this page and follow our recorded Chakra Meditation Practice daily when feeling scattered, anytime you need to reconnect with your calm, and even bed for a deeper sleep.

3. Use our Chakra Affirmation Coasters: Pick one that speaks to you the most, close your eyes, breathe slowly into that part of your body, imagine the color, and repeat that affirmation 7 times, on the inhales. On the exhales you let go of the worries and negative thoughts. 

4. Every 2 weeks join our class on a schedule called The Journal Time.  Journaling is a part of yoga called Svadhyaya, a self-study, an incredible tool for processing our life experiences and for closing the gap between our values and our actions. Join us in-person or via Zoom >


  1. The Unthererted Soul by Michael Singer (constantly, on repeat  - it's a lifelong reminder) >

  2. Weekly recordings from the Spirit Rock The Heart Wisdom Podcast of Jack Kornfield >

  3. The Book of Awakening by Mark Nepo. Available as audiobook - life contemplations to start or finish a day with >

  4. The Spiritual Psychology teacher Michelle Chalfant's Adult Chair Podcast >

  5. Adyashanti recordings - he has many recorded sanghas I buy to listen to on my walks >

Please share this page with your loved ones.


Sending you love, health, and healthful self-awareness,


Natasha & Roxanne