more than one route

Come As You Are. Begin Where You Are. Return to Who You Are.

Yoga doesn’t begin when you touch your toes. It begins when you return to yourself—right here, in the middle of your life, just as it is. No perfect posture, studio, or silence required. The breath is enough. The moment is enough. You are enough.

“Yoga Where You Are” is a reminder that the practice meets you exactly as you are—tired or strong, grieving or hopeful, still or restless. You don’t need to change to begin. You only need to arrive.

Whether you're on a mat, in a chair, in your living room, or on a break at work—yoga lives in presence, not performance. It can be soft. It can be fierce. It can be five minutes of breath or a full flow. It’s not about the shape of your body—it’s about the shape of your attention.

This is yoga without pressure.

Without perfection.
Without judgment.

This is yoga where you are—because that’s where real transformation begins.

EVENTS contact us for rates

Why Learn to Meditate?

Neuroplasticity & Brain Structure Changes

• Increases cortical thickness in regions related to attention and emotional regulation (e.g., prefrontal cortex and hippocampus).

• Regular meditation enhances gray matter density, particularly in the anterior cingulate cortex, insula, and posterior cingulate cortex—areas linked to self-awareness and introspection.

📚 Reference: Lazar et al., 2005 – Harvard, “Meditation experience is associated with increased cortical thickness.”

Stress Reduction & Cortisol Regulation

• Mindfulness meditation significantly reduces cortisol, the body’s primary stress hormone, lowering both subjective and physiological markers of stress.

• Promotes parasympathetic nervous system activation (rest-and-digest), helping the body exit chronic fight-or-flight states.

📚 Reference: Goyal et al., 2014 – JAMA Internal Medicine, “Meditation programs for psychological stress and well-being.”

Emotional Regulation & Mental Health

• Regular practice is linked to reduced symptoms of anxiety, depression, and PTSD.

• Enhances emotional resilience by improving activity and connectivity in the amygdala and medial prefrontal cortex.

• Increases serotonin and dopamine, contributing to improved mood and emotional balance.

📚 Reference: Holzel et al., 2011 – Psychiatry Research: “Mindfulness practice leads to increases in regional brain gray matter density.”

Focus, Attention & Cognitive Function

• Boosts working memory, sustained attention, and executive functioning.

• Practices like Transcendental Meditation and focused attention meditation reduce mind-wandering and improve task performance in high-stakes or complex environments.

📚 Reference: Zeidan et al., 2010 – Consciousness and Cognition.

Pain Reduction

• Mindfulness meditation reduces perceived pain intensity and pain unpleasantness by decoupling the sensory input from emotional reactivity.

• Alters pain processing in the thalamus, insula, and somatosensory cortex.

📚 Reference: Grant et al., 2010 – The Journal of Neuroscience.

Cellular Health & Aging

• Meditation is associated with increased telomerase activity, which is linked to cellular longevity.

• Regular meditators show slower biological aging markers and lower inflammation (reduced IL-6 and CRP).

📚 Reference: Epel et al., 2009 – Psychoneuroendocrinology.

Compassion & Social Connection

• Loving-kindness and compassion-based meditations increase oxytocin, positive affect, and empathy.

• Enhances social connectedness, which supports longevity and mental health.

📚 Reference: Hutcherson et al., 2008 – “Loving-kindness meditation increases social connectedness.”

Sleep Quality

• Mindfulness and body scan meditations help reduce insomnia, improve sleep onset latency, and increase deep sleep quality by calming the HPA axis.

📚 Reference: Black et al., 2015 – JAMA Internal Medicine.

Meditation is a multi-system upgrade.. .

Meditation isn’t just “relaxing”—it rewires the brain, reduces stress hormones, enhances emotion regulation, deepens focus, supports immune health, and fosters meaningful connection.

Injury recovery/ Pain Relief

• Stress Reduction 

• Relaxation 

• Flexibility 

• Athletic Enhancement 

• Appetite Control

• Bone Density Increase

class types

meditation

Nervar(ah), meditation is more than mindfulness—it’s a rewiring ritual for the body, brain, and soul. Our method draws from neuroscience, somatic therapy, and ancient spiritual practice to deliver a grounded yet elevated experience.

Each session is a portal into clarity, stillness, and cellular healing, designed to shift you out of fight-or-flight and into your most intuitive, regulated, and magnetic self.

Through breath awareness, focused presence, guided visualization, and mantra, Nervara meditations help you:

• Repattern limiting beliefs

• Build emotional resilience

• Unlock nervous system safety

• Remember your true frequency

This is not escapism—it’s embodiment. The stillness you cultivate becomes the strength you lead with.