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Using the Sensory Practice to Move Inward

A Guided Meditation
Led by Melissa Goodwin

Melissa fell in love with yoga at the age of 10, when she and her mother attended a community yoga class. She is grateful to have found her long-time teachers, Tias and Surya Little, when she moved to Santa Fe, New Mexico in 2007, and earned both her 200-hour and 500-hour teaching certifications through their Prajna Yoga program. Melissa also earned her Restorative Yoga Teacher Certification through Judith Hanson Lasater’s program in 2009. She taught for five years in Santa Fe before moving to Florida in 2013, where she joined the teaching staff at The Yoga Sanctuary. Always a student, Melissa is currently exploring how various yoga practices can assist in healing brain trauma and nervous system dysfunction. You can follow Melissa’s work at


This meditation explores the concept of pratyahara through the teaching of the Bhagavad Gita.


Shining by the light of the senses

Yet freed from all the senses

Unattached, yet maintaining all,

Free from qualities yet experiencing qualities

Outside and inside beings,

Those that are moving and those that are still,

Because of its subtlety,

This is not to be comprehended.

It is far away and also near.

~ Bhagavad Gita, chapter 13, verses 14 & 15