Strength & Stretch with Resistance Bands

*Classes include 9:30 AM ET Meditation 

Friday, October 3 at 10:00 AM ET (75 minutes)
The Vagus & Chakras: Workshop & Practice

This initial practice will be an extended 75-minute workshop-style class with the perfect preview and foundation to the series, offering both a clear understanding and a direct experience of these two powerful systems.

We’ll begin with an accessible talk exploring:

• How each chakra relates to key nerve plexuses and the endocrine system

• The role of the vagus nerve in balancing body and mind

• How these systems work together to influence emotional, physical, and energetic health

Following the discussion, you’ll be guided through a Chakra Somatic Standing Meditation Practice to awaken and align each energy center through slow mindful movement, breath awareness, and sensation-based exploration. We’ll close with a short seated relaxation practice to integrate the work, reset the nervous system, and leave you feeling balanced and renewed. 

*Friday, October 10 at 10 AM ET (45 minutes)Root Chakra: Grounding & SafetyAs the seasons shift, we root ourselves in steadiness. Anchor into your foundation with movement, breath awareness, and mantra that strengthen your connection to the earth. We’ll explore how the root chakra relates to the pelvic floor, the lower nerve plexus, and the vagus nerve’s role in creating a sense of safety and stability in body and mind.

Friday, October 17—Not Live (30 minutes)Pre-Recorded Practice Drop | No Meditation TodayChakra Vagus Grounding Yoga NidraA guided deep relaxation journey through the seven chakras, paired with vagus nerve tuning techniques. This profoundly restful practice supports nervous system reset, deep healing, and inner alignment—perfect for the reflective quiet of evening but can be used anytime you need to replenish rest and repair.

Friday, October 24 at 10 AM ET (45 minutes)Sacral Chakra: Flow & Emotional EaseLike autumn rivers and falling leaves, this week invites us to move with the current rather than against it. Connect with your creative and emotional center through fluid, hip-opening movements, breath practices, and sound vibration. Learn how the sacral chakra’s relationship to the pelvic nerve plexus and lower abdominal organs supports emotional balance and vitality.

Friday, October 31 at 10 AM ET (45 minutes)
Solar Plexus Chakra: Strength & Self-ConfidenceAs daylight wanes, we kindle our inner fire. Ignite your personal power with core-focused movement, energizing breathwork, and mantra. We’ll link the solar plexus chakra to the solar nerve plexus, exploring how the vagus nerve influences digestion, self-esteem, and personal empowerment.

Friday, November 7 at 10 AM ET (45 minutes)
Heart Chakra: Compassion & CoherenceIn this season of gratitude, we open our hearts to warmth and connection. Gentle chest-opening movement and nourishing breath practices support self-compassion and the giving and receiving of kindness. Discover how the heart chakra works with the cardiac nerve plexus and how vagus nerve stimulation can foster emotional harmony.

Friday, November 14—Not Live (30 minutes)
Pre-Recorded Practice Drop | No Meditation Today
Heart-Centered Relaxation & Yoga Nidra

A short soothing practice for the heart featuring a few minutes of gentle restorative movement, guided breath, and vagus nerve techniques to open the chest, calm the mind, and cultivate compassion. Followed by a yoga-nidra: a perfect practice as we move toward the heart of the holiday season.

Friday, November 21 at 10 AM ET (45 minutes)
Throat Chakra: Expression & Authentic Voice

As nature grows quieter, we listen for our own true voice. Through gentle neck and shoulder movement, breath awareness, and mantra chanting, we’ll activate the throat chakra. Explore how this energy center connects to the cervical nerve plexus and how vagus nerve health supports clear, authentic communication.

Friday, November 28—Not Live (40 minutes)Pre-Recorded Practice Drop | No Meditation Today Digestive Health & the Chakras

A gentle, targeted practice for the solar plexus, sacral, and root chakras, combining breathwork, restorative postures, and vagus nerve stimulation to enhance digestive function and gut-brain harmony. Ideal for supporting balance and nourishment during the seasonal shift.

Friday, December 5 at 10 AM ET (45 minutes)Third Eye Chakra: Intuition & Inner Vision

With the long nights of late autumn, we turn inward for clarity and guidance. Awaken mental focus and intuitive insight with balancing postures, focused breathwork, and mantra meditation. Learn how the third eye chakra relates to the hypothalamus-pituitary connection and the vagus nerve’s role in supporting mental calm and clear perception.

Friday, December 12 at 10 AM ET (45 minutes)Crown Chakra: Connection & Higher Awareness

As we approach the solstice, we open to the stillness and spaciousness of the season. Gentle, meditative movement and mantra harmonize your crown chakra, fostering spiritual connection and openness. We’ll explore its relationship to the pineal gland, higher nerve pathways, and the deep relaxation of the parasympathetic state.

Friday, December 19 at 10 AM ET (75 minutes)Winter Solstice: The Chakra Illumination Practice

As we head towards the longest night of the year, gather in stillness to honor the return of the light—both in nature and within yourself. This deeply meditative practice combines restorative movement, guided breath, and sound mantra to awaken and “light up” each chakra from root to crown. Gentle vagus nerve stimulation supports deep relaxation, while visualization practices help you connect with your inner radiance. Together, we’ll invite clarity, renewal, and inspiration, carrying this light forward into the winter months.

Friday, December 26—Not Live (30 minutes)Pre-Recorded Practice Drop | No Meditation Today Light Inside Yoga Nidra

A 15-minute Chakra Journey for creating warmth during contracting cooler times. 

• Recordings are available in your lessons tab here. (Ensure you're registered and signed in.)

• Register here. 

• If you are new to Jillian's online studio at HeyMarvelous, you'll need to create an account on the platform, before you can register for the free series.

• Important: If you have registered for Jillian's meditations previously via zoom, you will have to register here once again to receive access and the recording links.

• You'll receive a confirmation and reminder email.

Add jillian@jillianpransky.com, jillianpranskyreg@gmail.com, and notifications@namastream.com to your email address book. 

Emails may land in your promo or spam folders.