We all have to start somewhere with our meditation practice, and I have found that by focusing on the nostrils as a means of attention is the best way to access awareness in the body. 

For 5 minutes, you will be gently guided through a practice that uses the tip of the nose as a focal point to concentrate. 

Sit back, relax, and enjoy this meditation.

Love,

Steph xx

Binaural beats by Listening Well Music.

We all have to start somewhere with our meditation practice, and I have found that by focusing on the nostrils as a means of attention is the best way to access awareness in the body. 
For 5 minutes, you will be gently guided through a practice that uses the tip of the nose as a focal point to concentrate. 
Sit back, relax, and enjoy this meditation.
Love,
Steph xx
Binaural beats by Listening Well Music.

Welcome to the Listening Well Podcast, a space where I explore the many different facets that comprise the wellness industry with the intention to transform our chaos into clarity.

I'm Stephanie Bovis, a certified yoga and meditation teacher living in Singapore, with over 1000 hours dedicated to various avenues of practice. I am also a live event emcee, host, and voice-over artist, and thus have culminated my different career paths to birth this baby of mine, the Listening Well Podcast.

Through my own reflections and conversations with some pretty special people who have dedicated their lives to their own craft, I have found a healing space in my life. I hope that you too find a nugget or two of wisdom that can support your own journey too.

The path of self growth is messy, beautiful, and constantly on-going, and I am so happy to be here with you wherever you are on your journey.

Get in touch with Stephanie

www.listeningwellpodcast.com | @listeningwellpodcast

Thank you for Listening Well!

Welcome to the Listening Well Podcast, a space where I explore the many different facets that comprise the wellness industry with the intention to transform our chaos into clarity.
I'm Stephanie Bovis, a certified yoga and meditation teacher living in Singapore, with over 1000 hours dedicated to various avenues of practice. I am also a live event emcee, host, and voice-over artist, and thus have culminated my different career paths to birth this baby of mine, the Listening Well Podcast.
Through my own reflections and conversations with some pretty special people who have dedicated their lives to their own craft, I have found a healing space in my life. I hope that you too find a nugget or two of wisdom that can support your own journey too.
The path of self growth is messy, beautiful, and constantly on-going, and I am so happy to be here with you wherever you are on your journey.
Get in touch with Stephanie
<a href="http://www.listeningwellpodcast.com/">www.listeningwellpodcast.com</a><a href="http://www.stephaniebovis.com"></a> | <a href="http://www.instagram.com/listeningwellpodcast">@listeningwellpodcast</a>
Thank you for Listening Well!

Listening Well Podcast

Well hello there - I'm Stephanie Bovis and welcome to the Listening Well podcast, a space where I explore the different avenues of wellness with the aim to transform chaos into clarity in this crazy adventure we call Life. Alongside my own musings, I speak to amazing experts in their field, whose advice can help us live with a little more ease.

The path of self growth is messy, beautiful, and constantly on-going, and I am so happy to be here with you wherever you are on your journey.

Well hello there - I'm Stephanie Bovis and welcome to the Listening Well podcast, a space where I explore the different avenues of wellness with the aim to transform chaos into clarity in this crazy adventure we call Life. Alongside my own musings, I speak to amazing experts in their field, whose advice can help us live with a little more ease.
The path of self growth is messy, beautiful, and constantly on-going, and I am so happy to be here with you wherever you are on your journey.

A Meditation For Beginners - Focusing On The Nostrils

I am so thrilled to welcome Sarah Powers to this episode! If you’ve dabbled in yoga—especially yin yoga—you’ve likely heard her name. Sarah is the co-founder of the Insight Yoga Institute and author of Insight Yoga and Lit From Within. She has been teaching for over 30 years, blending yoga, Buddhism, Taoism, and transpersonal psychology into an integrated approach that enlivens the body, heart, and mind.

Sarah's teachings emphasize mindfulness and personal inquiry, drawing from psychological models like internal family systems and psychosynthesis. Her yin practices balance long-held postures with meditative awareness, offering a truly holistic way of being.

Our Conversation Highlights:
The Birth of Insight Yoga:
We explore how Sarah weaves Buddhist insight meditation into yoga. This combination encourages students to go beyond the physical body, guiding them to develop deeper emotional and mental awareness. Sarah shares how yin yoga isn’t just about stillness—it’s about opening a window into the emotional body and confronting the discomfort many of us avoid.
The Emotional Body and Maturity:
Sarah discusses how most of us lack emotional maturity, often responding to life’s challenges with old, reactive patterns. Through mindful self-awareness, we learn how to engage with emotions in healthy ways rather than suppress or avoid them. She emphasizes that emotional well-being is essential—not secondary—to physical and mental health.
Energy and Breath as Allies:
We dive into Sarah’s relationship with the breath and how it serves as a refuge during moments of stress. She explains how breath connects us to the energy body, a subtle system often overlooked in modern life. Sarah shares her personal practice of using yin postures to align her energy, drawing on both Taoist and Traditional Chinese Medicine (TCM) teachings.
Practical Mindfulness Tools:
Sarah offers insight into Internal Family Systems (IFS) and the idea of subpersonalities—the parts of us that show up differently in various relationships and roles. Recognizing these inner parts can create greater emotional freedom and help us respond more authentically in any situation.
Curiosity as a Lifelong Practice:
One key takeaway from our conversation was Sarah’s emphasis on staying curious about ourselves, even during difficult moments. With curiosity, we can approach our emotions as opportunities for growth rather than burdens, embracing the full spectrum of human experience.

This conversation felt like a masterclass in mindfulness and emotional health, reconnecting me with the tools I first learned during my 2020 yin yoga training with Sarah. Her insights reminded me how essential it is to integrate mindfulness into every part of life, not just on the yoga mat. It was also a beautiful reminder to let go of perfectionism—in yoga, teaching, and life.

If you enjoyed this episode, I encourage you to check out Sarah's books, Insight Yoga and Lit From Within, and explore her trainings and retreats.

Get in touch with Stephanie: www.listeningwellpodcast.com | @listeningwellpodcast

Thank you for Listening Well!

I am so thrilled to welcome Sarah Powers to this episode! If you’ve dabbled in yoga—especially yin yoga—you’ve likely heard her name. Sarah is the co-founder of the Insight Yoga Institute and author of Insight Yoga and Lit From Within. She has been teaching for over 30 years, blending yoga, Buddhism, Taoism, and transpersonal psychology into an integrated approach that enlivens the body, heart, and mind.
Sarah's teachings emphasize mindfulness and personal inquiry, drawing from psychological models like internal family systems and psychosynthesis. Her yin practices balance long-held postures with meditative awareness, offering a truly holistic way of being.
Our Conversation Highlights:
<ul>
<li>The Birth of Insight Yoga: We explore how Sarah weaves Buddhist insight meditation into yoga. This combination encourages students to go beyond the physical body, guiding them to develop deeper emotional and mental awareness. Sarah shares how yin yoga isn’t just about stillness—it’s about opening a window into the emotional body and confronting the discomfort many of us avoid.</li>
<li>The Emotional Body and Maturity: Sarah discusses how most of us lack emotional maturity, often responding to life’s challenges with old, reactive patterns. Through mindful self-awareness, we learn how to engage with emotions in healthy ways rather than suppress or avoid them. She emphasizes that emotional well-being is essential—not secondary—to physical and mental health.</li>
<li>Energy and Breath as Allies: We dive into Sarah’s relationship with the breath and how it serves as a refuge during moments of stress. She explains how breath connects us to the energy body, a subtle system often overlooked in modern life. Sarah shares her personal practice of using yin postures to align her energy, drawing on both Taoist and Traditional Chinese Medicine (TCM) teachings.</li>
<li>Practical Mindfulness Tools: Sarah offers insight into Internal Family Systems (IFS) and the idea of subpersonalities—the parts of us that show up differently in various relationships and roles. Recognizing these inner parts can create greater emotional freedom and help us respond more authentically in any situation.</li>
<li>Curiosity as a Lifelong Practice: One key takeaway from our conversation was Sarah’s emphasis on staying curious about ourselves, even during difficult moments. With curiosity, we can approach our emotions as opportunities for growth rather than burdens, embracing the full spectrum of human experience.</li>
</ul>
This conversation felt like a masterclass in mindfulness and emotional health, reconnecting me with the tools I first learned during my 2020 yin yoga training with Sarah. Her insights reminded me how essential it is to integrate mindfulness into every part of life, not just on the yoga mat. It was also a beautiful reminder to let go of perfectionism—in yoga, teaching, and life.
If you enjoyed this episode, I encourage you to check out Sarah's books, Insight Yoga and Lit From Within, and explore her <a href="https://www.sarahpowers.com">trainings and retreats.</a>
Get in touch with Stephanie: <a href="http://www.listeningwellpodcast.com/">www.listeningwellpodcast.com</a> | <a href="http://www.instagram.com/listeningwellpodcast">@listeningwellpodcast</a><a href="https://open.spotify.com/show/2zhyo16u1OwcvBvLbTRwPU?si=25e561ff00704e85"></a>
Thank you for Listening Well!

Enlivening The Body From Within with Sarah Powers

It was a revelation for my mentor and teacher to mention how her views have changed from the ever common "belly breathing" cue to now "ribcage breathing."

When we focus the breath around the ribs, naturally the belly becomes soft and receptive. By focusing on the ribcage when we do our breathwork, the diaphragm muscle too gets a juicy exercise, and afterall it is the diaphragm that is responsible for our deep belly breaths.

I hope you enjoy this practice. Till next time, big love!

Steph xx

Binaural beats by Listening Well Music.

It was a revelation for my mentor and teacher to mention how her views have changed from the ever common "belly breathing" cue to now "ribcage breathing."
When we focus the breath around the ribs, naturally the belly becomes soft and receptive. By focusing on the ribcage when we do our breathwork, the diaphragm muscle too gets a juicy exercise, and afterall it is the diaphragm that is responsible for our deep belly breaths.
I hope you enjoy this practice. Till next time, big love!
Steph xx
Binaural beats by Listening Well Music.

A Practice On Ribcage Breathing

In this powerful episode I sat down with Sasha Heussler, an entrepreneur, engineer, and author of "Light Up Your Darkness: Be the Hero of Your Own Story." Sasha’s story is one of personal transformation, from navigating deep depression to rediscovering joy and purpose. Together, we explored the themes from his book and the practices that helped him rebuild his identity and find fulfillment beyond external achievements.

Conversation Highlights:
The fall and rediscovery of identity
How Sascha's reliance on external validation set him to embark on a journey of inner exploration
How he realised he has shift perspective and rewriting your story
The Hero's Journey, inspired by Joseph Campbell
He shared some tools for inner healing
The power of Vippasana
Sascha's spiritual journey - his experience in Peru
Navigating setbacks with grace

Sascha reminds us that life's journey is never perfect—it’s a constant ebb and flow. The beauty lies in having the tools to navigate both highs and lows with grace, calmness, and self-compassion. As he shared, “When I thought I lost it all, I found myself.”

Thank you, Sascha, for your authenticity and for sharing your journey with us. If you, dear listener, are on your own path of self-discovery, know that you are not alone. We all walk this road together, learning and growing along the way.

About Sascha’s Book:

Sascha’s book, "Light Up Your Darkness: Be the Hero of Your Own Story," documents his personal transformation and offers insights for anyone on their own journey of healing. It’s available on Amazon in both Kindle and print formats. You’ll find diagrams, large print, and engaging storytelling—perfect for anyone seeking both inspiration and practical tools.

Until next week! If this conversation resonated with you, please share it with someone who might need to hear it. And if you enjoyed the episode, consider leaving a five-star review—it really helps spread the message.

Stay well, friends, and see you next time on The Listening Well Podcast. 🌿

Get in touch with Stephanie: www.listeningwellpodcast.com | @listeningwellpodcast

Thank you for Listening Well!

In this powerful episode I sat down with Sasha Heussler, an entrepreneur, engineer, and author of "Light Up Your Darkness: Be the Hero of Your Own Story." Sasha’s story is one of personal transformation, from navigating deep depression to rediscovering joy and purpose. Together, we explored the themes from his book and the practices that helped him rebuild his identity and find fulfillment beyond external achievements.
Conversation Highlights:
<ul>
<li>The fall and rediscovery of identity</li>
<li>How Sascha's reliance on external validation set him to embark on a journey of inner exploration</li>
<li>How he realised he has shift perspective and rewriting your story</li>
<li>The Hero's Journey, inspired by Joseph Campbell</li>
<li>He shared some tools for inner healing</li>
<li>The power of Vippasana</li>
<li>Sascha's spiritual journey - his experience in Peru</li>
<li>Navigating setbacks with grace</li>
</ul>
Sascha reminds us that life's journey is never perfect—it’s a constant ebb and flow. The beauty lies in having the tools to navigate both highs and lows with grace, calmness, and self-compassion. As he shared, “When I thought I lost it all, I found myself.”
Thank you, Sascha, for your authenticity and for sharing your journey with us. If you, dear listener, are on your own path of self-discovery, know that you are not alone. We all walk this road together, learning and growing along the way.
About Sascha’s Book:
Sascha’s book, "Light Up Your Darkness: Be the Hero of Your Own Story," documents his personal transformation and offers insights for anyone on their own journey of healing. It’s available on <a href="https://www.amazon.com/Light-Your-Darkness-Hero-Story-ebook/dp/B0CNY8YVL2">Amazon in both Kindle and print formats</a>. You’ll find diagrams, large print, and engaging storytelling—perfect for anyone seeking both inspiration and practical tools.
Until next week! If this conversation resonated with you, please share it with someone who might need to hear it. And if you enjoyed the episode, consider leaving a five-star review—it really helps spread the message.
Stay well, friends, and see you next time on The Listening Well Podcast. 🌿
Get in touch with Stephanie: <a href="http://www.listeningwellpodcast.com/">www.listeningwellpodcast.com</a> | <a href="http://www.instagram.com/listeningwellpodcast">@listeningwellpodcast</a><a href="https://open.spotify.com/show/2zhyo16u1OwcvBvLbTRwPU?si=25e561ff00704e85"></a>
Thank you for Listening Well!

A Meditation For Beginners - Focusing On The Nostrils

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