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Take a Moment

Marnie Castor

Daily Meditations from Marnie Castor on KUT.

KUT & KUTX Studios 2025

Daily Meditations from Marnie Castor on KUT.

KUT & KUTX Studios 2025
8hr 4min
Thumbnail for "Micro Hand Movement".
February 25, 20262min4.8 MB
Thumbnail for "Functional Movement : Lunge".
March 9, 20262min4.8 MB
Thumbnail for "Grounding Meditation".
March 6, 20262min4.8 MB
Thumbnail for "Text Instructions".
March 5, 20262min4.8 MB
Thumbnail for "Cultivating Awareness".
March 4, 20262min4.8 MB
Thumbnail for "Earth Mudra".
March 3, 20262min4.8 MB
Thumbnail for "Let it Go".
March 2, 20262min4.8 MB
Thumbnail for "Evening Reflection".
February 27, 20262min4.8 MB
Thumbnail for "Hands on Ribs".
February 26, 20262min4.8 MB
Thumbnail for "Believe None of What You Hear".
February 24, 20262min4.8 MB
Thumbnail for "Replace Negative Thoughts".
February 23, 20262min4.8 MB
Thumbnail for "Don't Paint The Red Flags White".
February 20, 20262min4.81 MB
Thumbnail for "Notice Your Breath".
February 19, 20262min4.8 MB
Thumbnail for "Eye Palming".
February 18, 20262min4.8 MB
Thumbnail for "Chop Wood, Carry Water".
February 17, 20262min1.93 MB
Thumbnail for "Be of Service".
February 16, 20261min 48sec4.33 MB
Thumbnail for "Anahata".
February 13, 20262min4.8 MB
Thumbnail for "Crush It, Kill It, Nail It (rerun)".
February 12, 20262min4.8 MB
Thumbnail for "Finger Breathing (rerun)".
February 11, 20262min4.8 MB
Thumbnail for "Aromatherapy".
February 10, 20262min4.8 MB
Thumbnail for "Neuroasthetics".
February 9, 20262min4.8 MB
Thumbnail for "Pineal Gland (rerun)".
February 6, 20262min4.8 MB
Thumbnail for "Functional Movement : Hinge".
February 5, 20262min4.8 MB
Thumbnail for "Hands In Dirt".
February 4, 20262min4.8 MB
Thumbnail for "Roll Your Head".
February 3, 20262min4.8 MB
Thumbnail for "Groundhog Life".
February 2, 20262min4.8 MB
Thumbnail for "Right Nostril Breathing".
January 30, 20262min4.8 MB
Thumbnail for "The Woman And The Orca".
January 29, 20262min4.8 MB
Thumbnail for "Adrenaline Junkies".
January 28, 20262min4.8 MB
Thumbnail for "Eating Your Food".
January 27, 20262min4.8 MB
Thumbnail for "Fast Twitch Muscles".
January 26, 20262min4.8 MB
Thumbnail for "Caress The Throat".
January 23, 20262min4.8 MB
Thumbnail for "Phantom Worry".
January 22, 20262min4.8 MB
Thumbnail for "Dance".
January 21, 20262min4.8 MB
Thumbnail for "Tapas".
January 20, 20262min4.8 MB
Thumbnail for "The Penitent".
January 19, 20262min4.81 MB
Thumbnail for "Sit Still and Notice".
January 16, 20262min4.8 MB
Thumbnail for "Disregard for the Wicked".
January 15, 20262min4.8 MB
Thumbnail for "Wrist Stretch".
January 14, 20262min4.8 MB
Thumbnail for "Pomodoro Technique".
January 13, 20261min 59sec4.8 MB
Thumbnail for "Shoulder Movement".
January 12, 20262min4.8 MB
Thumbnail for "Mindful Breath".
January 9, 20262min4.8 MB
Thumbnail for "I Love My Heart, I Love My Mind, I Love My Soul".
January 8, 20262min4.8 MB
Thumbnail for "The Mask of Dread".
January 7, 20262min4.8 MB
Thumbnail for "Straw Breath".
January 6, 20262min4.8 MB
Thumbnail for "New Year's Eve".
December 31, 20252min4.8 MB
Thumbnail for "Worry is a Lousy Prayer (rerun)".
December 30, 20252min4.82 MB
Thumbnail for "Winter Blues".
December 29, 20252min4.8 MB
Thumbnail for "The Clock Is Chasing Us (rerun)".
December 26, 20252min4.8 MB
Thumbnail for "Christmas Day".
December 25, 20252min4.8 MB
Thumbnail for "Let The Tears Flow (rerun)".
December 24, 20252min4.8 MB
Thumbnail for "Sing Along With a Friend (rerun)".
December 23, 20252min4.8 MB
Thumbnail for "May You Live in Interesting Times".
December 22, 20252min4.8 MB
Thumbnail for "Winter Solstice".
December 19, 20252min4.8 MB
Thumbnail for "Sing Along With A Friend".
December 18, 20252min4.8 MB
Thumbnail for "Functional Movement (rerun)".
December 17, 20252min4.8 MB
Thumbnail for "Energy Signature (rerun)".
December 16, 20252min4.8 MB
Thumbnail for "The Second Arrow (rerun)".
December 15, 20252min4.8 MB
Thumbnail for "Extend The Exhale".
December 12, 20252min4.8 MB
Thumbnail for "Down The Neck".
December 11, 20252min4.8 MB
Thumbnail for "Compassion is Revolution".
December 10, 20252min4.8 MB
Thumbnail for "Life In The Present Moment".
December 9, 20252min4.8 MB
Thumbnail for "Legs Up The Wall".
December 8, 20252min4.8 MB
Thumbnail for "Dharma".
December 5, 20252min4.8 MB
Thumbnail for "Praise in Public".
December 4, 20252min4.8 MB
Thumbnail for "Adhi Mudra".
December 3, 20252min4.8 MB
Thumbnail for "Explicit and Implicit Bias".
December 2, 20252min4.8 MB
Thumbnail for "Jalandhara Bandha".
December 1, 20252min4.8 MB
Thumbnail for "Black Friday Tradition".
November 28, 20252min4.8 MB
Thumbnail for "Thanksgiving Prayer".
November 27, 20252min4.8 MB
Thumbnail for "CCF Teat".
November 26, 20252min4.8 MB
Thumbnail for "Grocery Shopping".
November 25, 20252min4.8 MB
Thumbnail for "Family".
November 24, 20252min4.81 MB
Thumbnail for "Ten Toes Down".
November 21, 20252min4.8 MB
Thumbnail for "Hands In Dirt".
November 20, 20252min4.8 MB
Thumbnail for "Let The Tears Flow".
November 19, 20252min4.8 MB
Thumbnail for "Share and Share Alike".
November 18, 20252min4.8 MB
Thumbnail for "Kiss The Joys".
November 17, 20252min4.8 MB
Thumbnail for "The Sky Is Falling".
November 14, 20252min4.8 MB
Thumbnail for "Witness Mind".
November 13, 20252min4.8 MB
Thumbnail for "Reading The News On Our Device".
November 12, 20252min4.8 MB
Thumbnail for "Bhavana".
November 11, 20252min4.8 MB
Thumbnail for "Ghosting".
November 10, 20252min4.8 MB
Thumbnail for "Aging Is A Strange Gift".
November 7, 20252min4.8 MB
Thumbnail for "Mindful Moment".
November 6, 20252min4.8 MB
Thumbnail for "Full Moon".
November 5, 20252min4.8 MB
Thumbnail for "Shame Spiral".
November 4, 20252min4.8 MB
Thumbnail for "Look For The Helpers".
November 3, 20252min4.8 MB
Thumbnail for "Ghosts (Halloween)".
October 31, 20252min4.8 MB
Thumbnail for "Grumpiness is a Trap".
October 30, 20252min4.8 MB
Thumbnail for "Prana Vayu Breath".
October 29, 20252min4.8 MB
Thumbnail for "The Clock is Chasing Us".
October 28, 20252min4.8 MB
Thumbnail for "Movement and Breath".
October 27, 20252min4.8 MB
Thumbnail for "Dhyana Mudra".
October 24, 20252min4.8 MB
Thumbnail for "The Most Powerful Force in the Universe".
October 23, 20252min4.8 MB
Thumbnail for "Spiritual Drive Through Texas".
October 22, 20252min4.8 MB
Thumbnail for "Hologram".
October 21, 20252min4.8 MB
Thumbnail for "Anjali Mudra".
October 20, 20252min4.8 MB
Thumbnail for "Setting An Intention (rerun)".
October 17, 20252min4.8 MB
Thumbnail for "31 Points Meditation (rerun)".
October 16, 20252min4.8 MB
Thumbnail for "Small Closets".
October 15, 20252min4.8 MB
Thumbnail for "Side Stretch".
October 14, 20252min4.8 MB
Thumbnail for "Friendship".
October 13, 20252min4.8 MB
Thumbnail for "The Rhythm Of A Day".
October 10, 20252min4.8 MB
Thumbnail for "Leave It Alone: Convalescing".
October 9, 20252min4.8 MB
Thumbnail for "Object Meditation".
October 8, 20254.8 MB
Thumbnail for "Breathe On The Diagonal".
October 7, 20252min4.8 MB
Thumbnail for "Heart Rate Variability".
October 6, 20252min4.8 MB
Thumbnail for "Mattering (rerun)".
October 3, 20252min1.93 MB
Thumbnail for "Unshakable Trust (rerun)".
October 2, 20252min1.93 MB
Thumbnail for "Victory Garden (rerun)".
October 1, 20252min1.93 MB
Thumbnail for "Chop Wood Carry Water (rerun)".
September 30, 20252min1.93 MB
Thumbnail for "Take A Nap (rerun)".
September 29, 20252min1.93 MB
Thumbnail for "Karma".
September 26, 20252min4.8 MB
Thumbnail for "Anuloma Ujjayi".
September 25, 20252min4.8 MB
Thumbnail for "Samskaras".
September 24, 20252min4.8 MB
Thumbnail for "Line The Spine".
September 23, 20252min4.8 MB
Thumbnail for "Viloma I - Inhale".
September 22, 20252min4.8 MB
Thumbnail for "Flame of The Heart Meditation".
September 19, 20252min4.8 MB
Thumbnail for "How To Apologize".
September 18, 20252min4.8 MB
Thumbnail for "Love Your Body".
September 17, 20252min4.8 MB
Thumbnail for "Crimes Against Wisdom".
September 16, 20252min4.8 MB
Thumbnail for "31 Points Meditation".
September 15, 20252min4.8 MB
Thumbnail for "Clean Your Truck But Not Your Body".
September 12, 20252min4.8 MB
Thumbnail for "Joint Freeing Exercise".
September 11, 20252min4.8 MB
Thumbnail for "Rituals".
September 10, 20252min4.8 MB
Thumbnail for "Relaxing Breath".
September 9, 20252min4.8 MB
Thumbnail for "Roll Your Feet".
September 8, 20252min4.8 MB
Thumbnail for "Water Is Consciousness".
September 5, 20252min4.8 MB
Thumbnail for "Our Romance With The Phone".
September 4, 20252min4.8 MB
Thumbnail for "When Parents Get Old".
September 3, 20252min4.81 MB
Thumbnail for "SO HUM".
September 2, 20252min4.81 MB
Thumbnail for "Follow The Breath To A Quieter Place".
September 1, 20252min4.8 MB
Thumbnail for "Functional Movements".
August 29, 20252min4.8 MB
Thumbnail for "Energy Signature".
August 28, 20252min4.8 MB
Thumbnail for "Tongue Lock".
August 27, 20252min4.8 MB
Thumbnail for "Orient To Safety".
August 26, 20252min4.8 MB
Thumbnail for "Rock Hugger".
August 25, 20252min4.8 MB
Thumbnail for "Reverse Breathing".
August 22, 20252min4.8 MB
Thumbnail for "Meditation Blues".
August 21, 20252min4.8 MB
Thumbnail for "The Second Arrow".
August 20, 20252min4.8 MB
Thumbnail for "Nadi Shodhana".
August 19, 20252min4.8 MB
Thumbnail for "The Four Directions".
August 18, 20252min4.8 MB
Thumbnail for "AI is Not a Substitute for our Elders (rerun)".
August 15, 20252min1.93 MB
Thumbnail for "Take a Different Way Home (rerun)".
August 14, 20252min1.95 MB
Thumbnail for "Squirrel (rerun)".
August 13, 20252min1.94 MB
Thumbnail for "Cooling Breath (rerun)".
August 12, 20252min1.93 MB
Thumbnail for "Resilience (rerun)".
August 11, 20252min1.93 MB
Thumbnail for "Inertia".
August 8, 20252min4.8 MB
Thumbnail for "Diaphragmatic Breath".
August 7, 20252min4.8 MB
Thumbnail for "Silence is Golden".
August 6, 20252min4.8 MB
Thumbnail for "Summer Months".
August 5, 20252min4.81 MB
Thumbnail for "Contraction - Expansion".
August 4, 20252min4.8 MB
Thumbnail for "Hakini Mudra".
August 1, 20252min4.8 MB
Thumbnail for "React. Respond.".
July 31, 20252min4.8 MB
Thumbnail for "The End of a Beloved Pet's Life".
July 30, 20252min4.8 MB
Thumbnail for "Bellow's Breath".
July 29, 20252min4.8 MB
Thumbnail for "You Spot It, You Got It".
July 28, 20252min4.8 MB
Thumbnail for "Lila".
July 25, 20252min4.8 MB
Thumbnail for "Prana and Apana Vayu".
July 24, 20252min4.8 MB
Thumbnail for "Setting An Intention".
July 23, 20252min4.8 MB
Thumbnail for "Holding On To Things".
July 22, 20252min4.8 MB
Thumbnail for "Viloma II : Interrupted Exhale".
July 21, 20252min4.8 MB
Thumbnail for "Team Human Being".
July 18, 20252min4.8 MB
Thumbnail for "Heart Seal".
July 17, 20252min4.8 MB
Thumbnail for "The Most Powerful Force in the Universe".
July 16, 20252min4.8 MB
Thumbnail for "Self Soothing".
July 15, 20252min4.8 MB
Thumbnail for "Tapping".
July 14, 20252min4.8 MB
Thumbnail for "Therapeutic Rocking".
July 11, 20252min4.8 MB
Thumbnail for "Take a Nap (rerun)".
July 10, 20252min1.93 MB
Thumbnail for "Sing Along With A Friend".
July 9, 20252min4.8 MB
Thumbnail for "Worry is a Lousy Prayer".
July 8, 20252min4.82 MB
Thumbnail for "Kidneys".
July 7, 20252min4.8 MB
Thumbnail for "AUM".
July 4, 20252min4.8 MB
Thumbnail for "Tech Neck".
July 3, 20252min4.8 MB
Thumbnail for "Community is a Verb".
July 2, 20252min4.8 MB
Thumbnail for "Cross Body Movement".
July 1, 20252min4.8 MB
Thumbnail for "Countdown Breath".
June 30, 20252min4.8 MB
Thumbnail for "Touch Your Toes".
June 27, 20252min4.81 MB
Thumbnail for "Say Yes to Life".
June 26, 20252min4.8 MB
Thumbnail for "Find a Friend".
June 25, 20252min4.8 MB
Thumbnail for "Three Big Breaths".
A reminder to breathe
June 24, 20252min4.8 MB
Thumbnail for "Robai Shin Grandmother Mind".
June 23, 20252min4.8 MB
Thumbnail for "Matangi Mudra".
June 20, 20252min4.8 MB
Thumbnail for "Ten Toes Down".
June 19, 20252min4.8 MB
Thumbnail for "Ujjayi Breath".
June 18, 20252min4.8 MB
Thumbnail for "Pelvic Floor".
June 17, 20252min4.8 MB
Thumbnail for "Anger".
June 16, 20252min4.81 MB
Thumbnail for "Breath Inquiry".
June 13, 20252min4.8 MB
Thumbnail for "Neurogenic Tremors".
June 3, 20252min4.8 MB
Thumbnail for "Breathe up the Spine, Down the Back".
June 2, 20252min4.8 MB
Thumbnail for "Double the Exhale".
May 30, 20252min4.8 MB
Thumbnail for "Have No Opinions".
May 29, 20251min 59sec4.79 MB
Thumbnail for "Prop, Yield, Collapse".
May 28, 20252min4.8 MB
Thumbnail for "Our Teachers".
May 27, 20252min4.8 MB
Thumbnail for "Lion's Breath".
May 26, 20252min4.8 MB
Thumbnail for "Chakras Part 2".
May 23, 20252min4.8 MB
Thumbnail for "Chakras Part 1".
May 22, 20252min4.8 MB
Thumbnail for "Living the Dream".
May 21, 20252min4.8 MB
Thumbnail for "Cultivating Balance".
May 20, 20252min4.8 MB
Thumbnail for "Hungry Ghost".
May 19, 20252min4.8 MB
Thumbnail for "Axial Extension".
May 16, 20252min4.8 MB
Thumbnail for "Mattering".
You belong here.
May 15, 20252min1.93 MB
Thumbnail for "Progressive Relaxation".
May 14, 20252min1.93 MB
Thumbnail for "The Psoas".
May 13, 20252min1.93 MB
Thumbnail for "The effects of prolonged sitting".
May 12, 20252min1.93 MB
Thumbnail for "The Power of Invisible".
May 9, 20252min1.93 MB
Thumbnail for "Interrupted Breathing".
May 8, 20252min1.93 MB
Thumbnail for "Crush It, Kill It, Nail It Nation".
May 7, 20252min1.93 MB
Thumbnail for "Skull Shining Breath".
May 6, 20252min1.93 MB
Thumbnail for "The Thinker and The Breather".
May 5, 20252min1.93 MB
Thumbnail for "Grief".
May 2, 20252min1.93 MB
Thumbnail for "The Brain Phone".
May 1, 20252min1.93 MB
Thumbnail for "Inchworm Breathing".
April 30, 20252min1.93 MB
Thumbnail for "Put the Baby to Bed".
April 29, 20252min1.93 MB
Thumbnail for "Lamed Vavnik".
April 28, 20252min1.93 MB
Thumbnail for "Just Buying Toilet Paper".
April 25, 20252min1.93 MB
Thumbnail for "I Heart Fascia".
April 24, 20252min1.93 MB
Thumbnail for "Relax the Body".
April 23, 20252min1.93 MB
Thumbnail for "Ganesha Mudra".
April 22, 20252min1.93 MB
Thumbnail for "Nyasa".
April 21, 20252min1.94 MB
Thumbnail for "Neti Neti".
April 18, 20252min1.93 MB
Thumbnail for "Seeing Breath".
April 17, 20252min1.93 MB
Thumbnail for "Square Breathing".
April 16, 20252min1.94 MB
Thumbnail for "Cooling Breath".
April 15, 20252min1.93 MB
Thumbnail for "Victory Garden".
April 14, 20252min1.93 MB
Thumbnail for "Unshakeable Trust Mudra".
April 14, 20252min1.93 MB
Thumbnail for "Hands in Dirt".
April 14, 20252min1.93 MB
Thumbnail for "Resilience".
April 14, 20252min1.93 MB
Thumbnail for "Phases of the Moon".
April 14, 20252min1.94 MB
Thumbnail for "The Library Book".
April 14, 20252min1.94 MB
Thumbnail for "Take a Nap".
April 14, 20252min1.93 MB
Thumbnail for "Straw Breath".
April 14, 20252min1.93 MB
Thumbnail for "Toilet Seat".
April 14, 20252min1.93 MB
Thumbnail for "The Emperor".
April 14, 20252min1.94 MB
Thumbnail for "Row Row Row Your Boat".
April 14, 20252min1.93 MB
Thumbnail for "Food is My Love Language".
April 14, 20252min1.93 MB
Thumbnail for "Saint Augustine".
April 14, 20251min 59sec1.93 MB
Thumbnail for "Electromagnetic Heart Fields".
April 14, 20252min1.94 MB
Thumbnail for "Chop Wood, Carry Water.".
April 14, 20252min1.93 MB
Thumbnail for "Take a Different Way Home".
April 14, 20252min1.95 MB
Thumbnail for "Squirrel".
April 7, 20252min1.94 MB
Thumbnail for "AI is Not a Substitute for our Elders".
April 7, 20252min1.93 MB

Micro Hand Movement

Thumbnail for "Micro Hand Movement".
February 25, 20262min

This hand exercise helps relieve tension throughout the day.  

Thumbnail for "Micro Hand Movement".
Micro Hand Movement
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