Meditation and Movement

Price: $54.00

Meditation is a skill we develop over time to bring our hearts and minds back to a centered space.

In this prerecorded workshop, experience a joy-based weekend that explores both meditation and movement as a way to get back to a centered space, and connect to our inner wisdom. Learn modern and ancient foundational tools of meditation that allow inspiration and insight to arise. Look at the movement of the body and breathwork as ways to bring our hearts and minds into alignment with our highest Self.

  • Basic principles of meditation and how it can benefit our lives
  • Gentle asana flow to open our hearts and prepare for seated meditation
  • Mindful Vinyasa flows with variations with the breath and mantras to heighten a meditative experience
  • Pranayama (breathing practices) with focused attention to bring positive change in our daily lives

This self-paced workshop includes access to:

  • Three recorded sessions with Trace Sahaja Bonner
  • Guided meditation video
  • A talk and a Yoga Nidra session by Sri Swami Satchidananda
  • Live Q&A with an Integral Yoga senior teacher every Sunday at 2 pm on a different topic


Great content. Enjoyed Trace's presentation style. A combination of knowledge and humor makes any workshop with Trace a joy. You will always learn and laugh with Trace. Time well spent. — Teresa DuFine

Trace was lovely and imparted her wisdom with grace and love. She helped us create a personal Mantra! The movement was lovely and the meditations were enlightening! For anyone wishing to deepen their practice, this is the right path! — Terry Johnson

The information was interesting and relevant; the instructor extremely knowledgeable and engaging. Trace was able to bring the message in a relaxed and easy-to-follow manner. I had no expectations about the course. However, I was naive enough to think I knew how to meditate. I learned much that will help me in my practice and in my teaching. Trace Sahaja Bonner was an excellent presenter! — Belinda Anandi Todd

This workshop gave me lots of helpful information about mindfulness and meditation. It also gave me the inspiration to continue and to improve my practice, as well to use given techniques to bring me back to center, not only during my formal practice, but in my daily life. The presenter was very knowledgeable and effective in delivering the information in a meaningful way. She was great! I found the techniques shared for mindfulness very helpful. I also found all the information on meditation very valuable in improving my practice. — Jessica Smith

This class was worth the time investment and the increase in awareness is what's needed to move us through these troubled times. — Genise Hickson Dawkins


    1. Student Walkthrough – How to Navigate this Course

    2. Welcome to Meditation and Movement

    1. Morning Sadhana

    2. Session 1 – The Foundations of Meditation with Trace

    3. Lunch Talk

    4. Session 2 – Meditation and Movement with Trace

    5. Evening Sadhana

    1. Morning Sadhana

    2. Session 3 – Hoisting our Sail with Trace

    3. Lunch Talk

    4. Evening Sadhana

    5. Yoga Nidra (deep relaxation) with Sri Swami Satchidananda

    6. Congratulations!

    7. Program Evaluation – Help us create amazing experiences

    1. LIVE – Satsang with talk by Special Guest 7:30–9:30 pm ET — Join us EVERY Saturday

    1. Sunday Q&A Schedule

    2. LIVE – Sunday Q&A – 2–3 pm ET

    1. Clergy on Call

Meditation and Movement


E-RYT 500 Trace Sahaja Bonner

Trace Sahaja is the founder/director of Holy Cow Yoga Center, where she’s served for over 20 years. She began her practice over 25 years ago. Her teaching style has evolved to incorporate various Hatha practices, her primary teacher is Sri Swami Satchidananda. Over the last 20 years, Trace Sahaja has not only directed a vibrant Yoga center, Holy Cow Yoga Center but also lead 200 and 500-hour teacher trainings, guided group tours to India, released a DVD Sahaja Vinyasa and wrote various online articles on Yoga. She continues to take workshops with a host of contemporary teachers and deepen her personal understanding of Yoga. Yoga invites us to have fun with the journey, so she enjoys bringing her lighthearted teaching style to all levels of Yoga classes, teacher trainings, as well as in workshops on meditation, the Yoga Sutras, and the Bhagavad Gita.

Start the Journey

In this prerecorded workshop, experience a joy-based weekend that explores both meditation and movement as a way to get back to a centered space, and connect to our inner wisdom.