Everything on the earth
in between and above
Is arising from one effulgent source.
If my thoughts, words and deeds
reflected this complete understanding of unity,
I would be the peace I am seeking in this moment.

- Gayatri Mantra


Guided Grounding Earth Meditation, 13min

"Your sacred ground is where you can find yourself again and again"  Anonymous

Spacious Body, Heart, Mind: A Short Meditation, 5min

"I am a safe place"  Jill Miller

Guided Water Meditation, 10min

"Water is fluid, soft and yielding.  But water will wear away rock, which is rigid and cannot yield.  As a rule, whatever is fluid, soft and yielding will overcome whatever is rigid and hard.  This is another paradox:  what is soft is strong."  Lao-Tse

Guided Candle Light Meditation, 10min

"Go inwards and find your inner space.  Suddenly you will find an explosion of light, of beauty, of ecstasy."  Osho

Gazing With The Heart of Eternity:
A Walking Contemplation, 15min

"Only the heart is capable of recognizing others as sacred beings.  And is this not what we all long for  - to see the sacred everywhere and live in a world imbued with mystery?"  Jalaja Bonheim

So Hum, I am that which is eternal, 15min

"Do not fight the dark.  Just turn to the light.  Let go and breathe in the goodness that you are.”  Swami Kripalu


A Blissful Mudra Meditation

A Mantra Meditation

A Guided Body Scan

A Nature Contemplation Meditation

A Guided Fire Element Meditation

A Guided Earth Meditation

A Guided Meditation on the Breath

A Sound Healing Mudra Meditation


Guided Body Scan, 10min

"Embody your body"  Jill Miller

61 Points Guided Relaxation, 9min

“In the end, the invitation is that we let go of everything.”  Adyashanti

Mantra and Mudra:  Soothing Practices for Challenging Times
with Nadia Puttini, MA, E-RYT 500, C-IAYT

Every Other Thursday
6 Class Series
1/14, 1/28, 2/11,  2/25, 3/11, 3/25
Virtual BareSole Yoga Studio, Carlisle
Cost: $120*
Registration for all 6 required
To Register and Receive Zoom Link: Click Here
  "Nadia is a knowledgeable, thoughtful, and resourceful teacher of both yoga and meditation. Her vibrant spirit and expert guidance make every class a meaningful and accessible experience.  I have done yoga and meditation on and off for over forty years, and working with Nadia has given me the motivation to make an on-going commitment to both practices."   M. B.

Mantra means guide for the mind (manas - mind;  tra - guide).  Mantra meditation is when we choose to focus on an outer or inner sound, whether from the great spiritual traditions of Yoga and Buddhism or a simple word like peace, to calm, focus, and soothe the mind, affirm we are connected with something greater than ourselves, manifest peace and acceptance. 

Mudras are sacred hand positions with an energetic imprint.  They are like yoga postures (asanas) for the hands.  Each affirms a particular aspect of existence, such as an element, a quality of being, a deity, an intention. 

When practiced together, mantra and mudra invite us to shift our attention from the changeable and ever moving waves of the thinking mind (manas) into a quieter, stable inner wholeness (vijnana) the underlying ocean of existence, timeless, loving, ever present. 

The benefits of meditation are numerous and have been widely studied:  

  • improved, steadier mood
  • decreased cortical thinning due to age
  • increased attention, memory, emotional regulation
  • decreased stress related cortisol
  • increased immune system
  • has been found to help with cardiovascular disease, diabetes, PMS, chronic pain, insomnia, anxiety, phobias and eating disorders
  • a sense of inner balance and calm

The intention for this class is to:
  • initiate and develop a meditation discourse that has continuity and is part of the yoga tradition
  • encourage a sustainable daily practice
  • be part of a group for support and sharing
  • learn techniques that work for you, that you love and that provide doorways into the inner life

Each class will include:
  • 10 min yoga warm-up
  • Pranayama (breath regulation) to support meditative practice
  • Mudra and affirmations
  • Meditations on specific mantras
  • Inquiry
  • Readings and quotes pertinent to the topic
  • Class recordings to support your practice

Nadia PhotoNadia Puttini, owner of BareSole Yoga, holds a MA in Expressive Therapy from Lesley University, is an experienced E-RYT 500 registered Kripalu Yoga Teacher, and a C-IAYT certified yoga therapist with more than 4000 hours teaching and client hours.  She fell in love with meditation at 12 and practiced intensively for a decade, gradually integrating the study of the body through improvisational movement and yoga while continuing her exploration of meditation.   Some of her favorite meditation teachers are Jonathan Foust, Richard Faulds, Sally Kempton, Richard Miller, Adyashanti and others. Nurturing the integration of body and mind is one of her greatest passions.

Nadia Puttini o (978) 369-7522 o nadia@baresoleyoga.com