Reclined Butterfly, Cooling Breath & Inner Guidance Meditation

Asana Practice (Yoga Posture)

Reclined Butterfly

  • Lie on your back with knees bent and feet flat on the floor.

  • Bring the soles of your feet together and let your knees drop open.

  • Take a deep breath and allow your knees to drop as close to the floor as possible without force.

  • If there is discomfort in the hips, a block or blanket may be used to prop the knees.

  • Hands may rest on belly or at your sides with the palms up.

  • Hold pose for at least 10 breaths.


  • Opens the hips and groin

  • Strengthens inner thighs

  • Increases flexibility in the knees

Pranayama Practice (Yoga Breathing)

Cooling Breath

  • Sit comfortably with your spine as straight as possible.

  • Curl the sides of your tongue to form a straw between your lips.

  • Inhale through the mouth for a count of 7 through the opening created by your tongue.

  • Withdraw your tongue, close your mouth, and hold your breath for a count of 7.

  • Exhale through your nose for a count of 7.

  • Repeat 5 – 6 times along with the following mantra:

My mind is calm and my

body is comfortably cool and relaxed.


  • Cleanses the body of toxins.

  • Has a calming and cooling effect.

  • May relieve a variety of stomach ailments.

This breathing exercise is from The Yoga Deck II by Olivia H. Miller.

Dhyana Practice (Meditation)

Inner Guidance

  • Sit in a comfortable position with your eyes closed.

  • Bring the thumbs and index fingers to each hand together to form a triangle in front of the sternum. Relax the elbows.

  • Inhale through your nose for a count of 8. Exhale through your mouth completely.

  • Repeat 5 more times creating a continuous current of energy through the heart center.

  • Lower your hands.

  • Ask your heart, “What are you wanting?”

  • When you have listened carefully to your heart’s desire, focus on the response. Form an intention to allow space for that quality to flourish within your body and your mind.

What is my heart’s desire?


  • Strengthens the connection to your inner spirit.

  • Reduces blood pressure and heart rate.

  • Calms the entire system.

  • Promotes peace and serenity.

  • Brings you back to the present.

This meditation exercise is from The Yoga Deck II by Olivia H. Miller.

Mantra (Positive Affirmation)

When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.

“Energy cannot be created or destroyed, it can only

be changed from one form to another.” ~ Albert Einstein

  • Sit comfortably and think about this quote for a moment.

  • Close your eyes.

  • Focus on the breath.

  • On your inhalation repeat:

I release what no longer serves me.

  • On your exhalation repeat:

I focus my energy on love.

  • Continue to focus on the breath while repeating your mantra for several minutes.

I honor the place in you in which the entire universe dwells. I honor the place in you which is of love, of truth, of light and of peace. When you are in that place in you and I in that place in me, we are one.


Michele Olson

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