Give your body and mind a pause. This 10-minute guided meditation takes you through legs up the wall (Viparita Karani), a gentle restorative pose where the wall does the work and you get to let go.

Perfect after a long day on your feet, a stressful stretch, or any time you need to slow down. Through calming breath work and a soft body scan, you'll be guided to release tension from your legs, ease your mind, and settle into deep rest.

What you'll need:

- A free stretch of wall and a mat or soft floor or seat of a chair

- Optional: a folded blanket or bolster under your hips, and a small pillow for your head

- 10 quiet minutes

Tips:

- Place your hips a few inches from the wall. Closer is more intense, so find what feels comfortable.

- Bend your knees or slide away from the wall anytime you need to.

A note on safety: This practice is for relaxation and is not medical advice. If you're pregnant or have glaucoma, high blood pressure, or neck or back concerns, check with your healthcare provider before doing inverted poses. Stop if anything feels uncomfortable.

Connect

Let's talk yoga therapy: https://iamkatiearnold.com/yogatherapy/

GO AD FREE - Quiet the Noise Membership: https://quietthenoiseyoga.namastream.com/product/69209

Instagram: https://instagram.com/iamkatiearnold

If this helped you unwind, give it a like, subscribe for more guided meditations, and share it with someone who could use a little rest. I'd love to hear in the comments how your legs and mind feel afterward.

#legsupthewall #guidedmeditation #restorativeyoga #10minutemeditation #relaxation #stressrelief

This 10-minute stretch class is designed to work through the whole body systematically, releasing the tension and stiffness that build up from sitting, sleeping, stress, or simply not moving enough.

Props: 2 blocks, optional blanket

*Connect*

Let's talk yoga therapy: https://iamkatiearnold.com/yogatherapy/

GO AD FREE - Quiet the Noise Membership: https://quietthenoiseyoga.namastream.com/product/69209

Instagram: https://instagram.com/iamkatiearnold

This content is for educational purposes only and is not a substitute for professional medical or physical health care. Always listen to your body — if something doesn't feel right, ease off or skip it. Consult a qualified provider before beginning any new movement practice if you have an existing injury or health condition.

#yogaforstiffness #fullbodystretch #10minuteyoga #stretchroutine #quietthenoise

Before your day begins, this is a moment just for you.

This guided morning meditation is an invitation to begin your day in the present moment rather than already inside your thoughts, your plans, your to-dos, or your worries. Using breath awareness and gentle mantra, Katie Arnold guides you through a practice to help you arrive fully in the here and now and quiet the noise.

No experience is needed or special setup required. Just find a comfortable seat, close your eyes, and give yourself permission to be exactly where you are.

No props are needed. You can do this practice sitting in a chair, on the floor, or even in bed before you get up.

Quiet the Noise Membership:

If you would like an ad-free experience with my entire library of YouTube classes and Podcast audio as soon as they're available, and an updated daily practice calendar each month on a completely searchable platform, join the Quiet the Noise Membership here.

Add a yoga class to your practice today from my YouTube channel, Katie Arnold Yoga.

Learn about the 28-day Connection Intensive here: https://iamkatiearnold.com/explore/

Find more from me @iamkatiearnold and @soulconnectionpodcast. Connect with me for more tips for your practice, to learn about live events, and how you can practice with me.

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Stock Music provided by RickyValadez, from Pond5

Stock Footage provided by Wave_Movies, from Pond5

#morningmeditation #presentmoment #mindfulnessmeditation #guidedmeditation #quietthenoise