#RootToRise

[whatonyogaearth]

The Art of Sitting: Meditation, the Body, and the Web of Stillness

There’s a wild stillness inside you not silence, exactly, but a humming, breathing presence that holds everything.

To sit in meditation is to meet that presence - and how we sit shapes the meeting.

Your seat is not incidental. It is the altar of your attention. When we sit well, we open the channels — for breath, for flow, for awareness to rise like mist through roots.

🌱 How to Sit for Meditation: Four Grounded Ways

1. Sitting on a chair

Feet planted, knees level or lower than hips

Spine tall, back upright but not stiff

Cushion or lumbar support to maintain natural curves

Hands resting gently on thighs

This is a sacred seat, not a second choice. Perfect for long meditations or those with joint sensitivity.

2. Kneeling (Vajrasana or Seiza)

Sit on a cushion, meditation bench, or block

Shins beneath you, hips lifted

Pelvis stable, spine open

This pose roots the lower body and allows energy to rise without tension

3. Cross-Legged (Sukhasana)

Sit on a cushion or folded blanket to elevate hips

Cross legs softly, with knees supported if needed

Keep spine long, pelvis gently tilted forward

This traditional pose works best when it's truly easeful - honour your body's message

4. Against a Wall

Sit with legs outstretched, cross-legged or kneeling, back lightly supported

Small cushion behind the lower spine

Shoulders and head free

Perfect for longer sits, fatigue, or deep nervous system repair.

🧘‍♀️ Why Posture Matters: The Energy Body Speaks

When you sit with ease and alignment:

The spine rises like a tree, a channel for energy (prana) to ascend

The diaphragm frees, inviting deep, coherent breath

The organs relax, digestion softens, and healing begins

The vagus nerve activates, shifting you into rest, repair, and resilience

Poor posture compresses the breath, collapses the heart space, and dampens awareness. Meditation begins with how we meet the earth.

🌕 The Benefits of Meditation: Backed by Science, Rooted in Soul

Modern research reveals what yogis have long known: Stillness transforms the system - physically, emotionally, spiritually.

Here’s what we now understand:

1. Rewiring the Brain 🧠

Regular meditation increases grey matter density in the hippocampus (memory), prefrontal cortex (decision making), and anterior cingulate cortex (emotional regulation).

📖 Hölzel et al., 2011 – Harvard MRI study See the Research

2. Heart, Breath & Coherence 💓

Meditation boosts heart rate variability (HRV) — a marker of health, adaptability, and vagal tone. This supports balanced breath, emotional regulation, and resilience.

📖 Lehrer & Gevirtz, 2014 – Psychophysiology Review Lehrer & Gevirtz, 2014 – Psychophysiology Review See the Research

3. Gut-Brain Healing & Microbiome Support 🦠

Meditation eases the nervous system, creating conditions for a healthy gut microbiome - our “second brain” - which in turn affects mood, immunity, and vitality.

📖 Miller et al., 2020 – Frontiers in Psychiatry See the Research

4. Cellular Health & Gene Expression 🧬

Meditation downregulates pro-inflammatory genes, increases cellular repair mechanisms, and may even slow biological aging.

📖 Bhasin et al., 2013 – PLOS ONE Study See the Research

5. Better Sleep, Less Anxiety, More Joy 🛏️

Meditation improves sleep, reduces stress hormones, and enhances mood - often matching pharmaceutical treatments for anxiety and mild depression. 📖 Goyal et al., 2014 – Johns Hopkins Meta-Analysis See the Research

🕸️ The Web Within: Fractals, Mycelium, and the Energy Body

Your nervous system is not unlike a spider’s web, trembling with information. Your vagus nerve carries messages of calm from gut to heart to brain. Your microbiome mirrors the Earth’s - a complex living web of co-regulation.

And when you sit still - You join that larger web:

Spanda, the subtle vibration that underlies all life

Fractals, repeating patterns from leaf to lung to galaxy

Mycelium, the Earth's living internet - quiet, powerful, unseen

Meditation tunes you back into this subtle intelligence.

You become part of the forest’s breath. The soil’s knowing. The sky’s listening.

⏳ How Long Should I Meditate?

Start with 5–10 minutes daily

Build up to 20–30 minutes, as suits your rhythm

Focus on consistency over duration

Even five minutes a day can rewire the whole sky inside you.

A Final Whisper...

Sit well. Breathe slow. Be gentle. You’re not doing it wrong. You’re returning - to your own rhythm, your own knowing.

In stillness, the web listens. And you are held in it.

www.yoganaturesheffield.org.uk

[stacylewisyoga]

The Return of Boldness

There was a time I moved through the world with wild certainty—untamed and unapologetic. Decisions were made on instinct, not consensus. Direction came from an inner wind, not a carefully drawn map. It wasn’t always graceful. But it was honest. That kind of boldness—raw and reckless—softened over time. Shaped by experience. Refined by responsibility. Quieted by the subtle weight of…

[riikkatheresainnanen]

From Love of Power Games to Power of Love (and new leaderhip) - A Call to Rise

In our journey of self-discovery and awakening, some fundamental questions and concepts need to be re-examined, even elevated. One of the most important is the question we so often ask: What is the purpose of my life? But what if the more expansive, transformative question is: What is the purpose of life itself? And within that grand design, what is my role?

This shift moves us from a self-centered quest for meaning to a life-centered one. It calls us not only to discover our personal mission but to recognize how we fit into the vast, intricate story of life—its evolution, its intelligence, and its continuity long before and after us.

Power as the Currency of Life

We often think of money as the ultimate power, but the deepest currency we truly have is energy. Our sense of power rises and falls with our energy—how we protect it, nourish it, or allow it to drain away. Fear, insecurity, and imbalance in our energetic system—our chakras—can cause us to leak power, sometimes even seeking safety in familiar patterns that ultimately disempower us.

Empowerment isn’t a buzzword; it’s a daily practice in energy management. It’s about understanding the dynamics of power, not in egoic or fear-based terms, but in alignment with a larger question: What serves life? Not just my life, but life as a whole.

The Power Game: A System Meant to Drain Us

We are witnessing a global power game—a new era of control that drags us into the lower chakras, into survival mode, where power is defined by money, violence, fame, and dominance. This system encourages us to operate from fear, insecurity, and competition. It depletes our energy and reduces our experience to the 3D: body, ego, scarcity.

The work of true rebellion is to opt out. To stop playing the game by its rules. To reclaim power by healing the wounds that keep us trapped in this energetic loop—our money wounds, witch wounds, sister wounds, leadership wounds. These are not metaphors; they are real energetic imprints in our system.

Building the New Through the Body

The revolution starts in the body. Through chakra work, energetic healing, and deep self-care, we restore our vitality. We rise from depletion into strength—not just for ourselves but to become part of a critical mass that shifts the energetic balance on Earth.

Leadership, then, is not about directing others. It’s about how we meet our own wounds, triggers, and responsibilities. It’s about seeing our elevation as service—to the Earth, to future generations, and to each other. It’s not about becoming superhuman. It’s about becoming fully human—radiant, conscious, and grounded in love.

Detoxing From Fear and Anger

We must feel our emotions. But we must also detox from the chemical and energetic residue that fear, stress, and anger leave behind. This isn’t spiritual bypassing; it’s spiritual strength training. We allow our pain to teach us, not define us. Our heartbreak becomes the birthplace of compassion.

Compassion isn’t pity. It’s the deep understanding that comes from walking through the fire and choosing love anyway. It’s boundaries, not barriers. It’s self-respect, not self-sacrifice.

From Love of Power to the Power of Love

The path forward is not individual, yet it begins with each of us. It is time to move from the love of power to the power of love. To elevate ourselves beyond fear and victimhood, beyond ego and identity, into a collective force that can shift the direction of this world.

This is a call to gather. To create community. To rise, not in isolation, but in connection. To do this together.

Are you ready to rise?

[kamanandayoga]

🧘‍♀️ Child’s Pose (Balasana) isn’t just a grounding posture—it’s a gentle gateway to emotional and physical balance.

✨ Activates the sacral chakra 💓 Boosts blood circulation 😌 Eases stress & anxiety 🧘‍♂️ Opens hips and encourages deep breathing

By regularly practicing Balasana, you create space for healing, release tension, and nurture your inner connection—laying the foundation for a more fulfilling and balanced intimate life.

🌺 Give your body the care it deserves.

[suxelee]

Published my first substack yesterday — check it out (:

[bonzatrading]

🌱 Witness the magic of nature! Introducing plant root growth balls – your secret to lush, thriving gardens. 🌿 These little powerhouses not only provide essential nutrients, but also improve soil structure, prevent erosion, and promote water retention. 🌍 Say goodbye to wilting plants and hello to a greener, healthier world. 🌎 Let's root for growth together!

Learn more

https://amzn.to/3YDI7tU

#GreenThumbs #PlantMagic #RootToRise

[mindfulmoonprincess]

Stay Present! In the moment, with your family and friends, and do all things with intention. My message for the day that I can’t wait to share with my class this evening! 🙏🏾 * * * * #wellnesswednesday #representationmatters #BlackWellness #yogaeverydamnday #blackselfcare #igerschicago #colorsofyoga #chicagofitness #BlackGirlYoga #staypresent #blackauthors #roottorise #blackyogateacher #meditation #chicagoyoga #yogateacher #intentions #postivequotes #smallbusiness #blackrenaissance #blackyoga #blackyogis #chicagogram #vibratehigher #myyogalife #chicagowellness #entrepreneur #supportblackbusiness #healingquotes #sistersofyoga (at Berwyn, Illinois) https://www.instagram.com/p/Bzvod7wBjQW/?igshid=1lsqiqc9t0ypr

[okurut]

There is good in everyone, but greatness is not in all. These children will grow up to be a great people, living on a path of love and unity. There is no separation, when you embrace all before you. These children will have the best guardian and big brother anyone can ask for. This bond is so touching and incredible, it is deemed real. I do recall, two years ago when I was just starting to practice with them and I was mocked with hatred comments. The children were perhaps 6 to 14 years old. As shocking as I didn’t expect such behaviour, I had learned then that to have a heart of gold, it isn’t easy. These children are diamonds in my eyes. Thank you young ones. If you enjoy seeing the progress of my work in communities of Uganda 🇺🇬 then it's time to make it bigger by giving that small donation of a coffee ☕ so that we can make our dreams and goals come alive. Below is the gofundme link to donate in. https://gofund.me/d3aba5d0 Also check out in my bio for the link to donate. Being a yoga, acroyoga, meditation and Lindyhop, swing dance instructor makes me feel happy to share with my community that love of togetherness. @maputoafroswing is our target this March to attend it with some of the students, you support will count us closer to the goal. @naomishandsomedevils @ty_robert_johnson @cocoswingmarseille @yoga @lululemon @lululemonsg @lululemoneurope @lululemonmy @lululemontw @aloyoga @yolohayoga @littlebigswingcamp @blacklindyhf @pacificswingdance @sunnysideswingstudio @leelapetronio @gustavandlaia @roottorize #yoga #yogamats #yogateacher #Roottorise #yogaheals #yogapose #yogainschools #yogaaddict #yogainprisons #communityyoga #communityswing #childrenmentalhealth #slumyoga #kidsyoga #lindyhopperslife #lindy #LindyHop #solojazz #swingout #swingdancelife #SwingDanceUganda #healthylifestyle #heartofdanceafricanrhythm #instructorokurutgeorge https://www.instagram.com/p/Co1XA9coBXG/?igshid=NGJjMDIxMWI=

[cbryant1707]

Oh my love, let’s all go create something magical today. Play! Laugh! Love! Find the joy, that place inside that still dances, dreams and takes chances. Draw in to expand out...that means what you are drawing in best be what you intend to put out to the world because it’s all you’re going to have to offer. Be intentional. It starts with love, moves to freedom and ends in untamed joy. Just for today, be wholly you. You matter more than you think. Sparkle on! #initforthestory #joy #love #freedom #untamed #laughter #create #survivalskills #countitalljoy #magical #celebrateeverything #loveloud #yogaoffthemat #roottorise #expand #intention https://www.instagram.com/p/CHagubqLsNg/?igshid=xjsu0n5845oy

[intuitivetantra]

Today I decided to receive the light..... Thank you moon for reflecting light into the shadow parts of me.... But today I welcome the sun, fill me up with your brightness and illuminate all the kind, loving, good parts of me..... and so it is........ love to all you earth angels on your spiritual paths....#tantra #unconditionallove #peace #bliss #kundaliniawakening #kundalinitraining #lovenotfear #divinefemininerising #divinemasculinerising #meditation #intuitivetantra #tantratraining #roottorise #yoga (at Scottsdale, Arizona) https://www.instagram.com/p/CDUwdauHCRA/?igshid=4b3hatthrvs0

[audriasana]

Who’s ready for the weekend? 🌈 #flashbackfriday #yogavideo #handstands #presshandstand #yogogirls #naturallight #canon_photos #yoga #canon_official #roottorise

[root-to-rise-blog]

Had some yummy green juice this morning 😍🌱👅🥗 This had celery, cucumber, apple, ginger, and lime 🤗🤗🤗 I need to make this a regular habit again bc I kinda suck at eating veggies 🙈🙈

[suxelee]

“don’t explain your philosophy, embody it.”

[spiritgypsycrystals]

T O U R M A L I N E ♢ ☆⁣ ⁣ Now is the time to renew and refresh! Clear out the negative in order to invite positive energy. ⁣ ⁣ 𝐁𝐫𝐞𝐚𝐤 𝐭𝐡𝐞𝐦 𝐛𝐚𝐝 𝐡𝐚𝐛𝐢𝐭𝐬.⁣ ⁣ Black Tourmaline is a very protective crystal. Keeping it around your space will help clear up any negative energy that may be lingering, but will also prevent any new negative energy from entering and taking root. ⁣ ⁣ Black Tourmaline is also known to help purify your body and mind, keeping negative thoughts at bay and breaking cycles of negative thinking.⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ #crystals #tourmaline #rootchakra #healingcrystals #healingenergy #healingstones #roottorise #positivevibes #positivity #healyourself #mindfulness #mindbodysoul #mindbodyspirit #kelownasmallbusiness #kelowna #spiritgypsy (at Kelowna, British Columbia) https://www.instagram.com/p/CAQvxf4BDc5/?igshid=10pylctv7mban

[giannichavez]

#anusaraassemble challenge 7 . Por qué enseño Anusara Yoga? . Esta práctica poderosa transformó mi vida de muchas maneras, me invitó a “ver” nuevas perspectivas sobre la vida y sobre quién soy. . Me ayudó a recordar aquella esencia única que pulsa a través de mi y a celebrar esa expresión auténtica que soy. . Enseño Anusara porque es método que se basa en una filosofía que afirma la vida, porque sus enseñanzas son universales transcienden lo físico y pueden ser aplicadas en la vida diaria. . . Actualización de foto de perfil en la Página de Anusara Yoga ✔️ . . Ph: @light.of.yoga @silvanap28 . . #anusara #anusarayoga #weareanusara #opentograce #hugthemidline #roottorise (en En Mi Casa) https://www.instagram.com/p/B_luIGhDe_A/?igshid=i5vda85hmmju

[okurut]

The holidays has come to an end for some of the students as school calls them back again. In Uganda on 09th January 2023, that's when candidate classes from some schools have reported back to start up first term as last year's third term was cut short due to #ebola out break. This is the most important moment for me with children to practice #meditation as we prepare them to get back to school. Their minds has be in present and set their goals and objectives of this year. If you have your students there and you need them to acquire this kind of knowledge then hesitate to contact me anytime. Thanks so much to @roottorize for their generous supports of #yogamats and if you need quality yoga pants then just check out their website or page and purchase the best from them. Also know that each purchase you do, some of the percentage goes to communities of Uganda to access yoga @lululemon @yogaalliance @baronbaptisteyoga @aloyoga @alo @yolohayoga @yolohastudio @lululemonsg @lululemonexperiential @eduminofindia @ministryofayush @svyasayogauniversity @svyasayic @karuna.yoga.studio @yogajournal @yoga.pura.vida @violadavis @givebackyoga @usmissionuganda #yoga #yogaeverywhere #slumyoga #kidsyoga #childrenmentalhealth #communityyoga #acroyoga #Jamming #yogamats #yogateacher #peaceofmind #meditation #community #uganda🇺🇬 #instructorokurutgeorge #yogaflowwithokurut #Roottorise #heartofdanceafricarhythm #okurutgeorge (at Kampala, Uganda) https://www.instagram.com/p/CnODj4Qo8rT/?igshid=NGJjMDIxMWI=