Calm is your natural state. You return to it by coming back to your center, clearing your energy field, and focusing on what you want to create.
Suzanne Toro taught this practice in a free online session for the Denver Yoga Summit community this fall. Watch the full session at the end of this post. Then try the practice yourself.
Who is Suzanne Toro?
Suzanne Toro is a wellness practitioner, sound and yoga therapist, and dream yoga teacher. She guides people through birth, life, and death transitions. She taught mind-body practice in a mental health clinic for about ten years. Before that, she worked as a lifeguard for ten years.
Brittany Hopkins Switlick met Suzanne in April 2026. Suzanne could not join us in the gardens in September. She taught this session online for our community instead.
What is your biofield?
Your biofield is the energy field around your body. Suzanne calls it your sovereign space. Try this to feel its size:
Stretch your arms straight out to each side. That is your wingspan.
Picture that same distance above your head.
Picture it below your feet.
Let it reach out in every direction, front, back, and sides.
Suzanne links the biofield to the energy maps of Ayurveda, Chinese medicine, and Tibetan yoga. She teaches that the heart is its strongest point. You choose who and what comes into this space.
Calm is your natural state
Think about a walk in the woods. Your mind goes quiet. Your heart feels steady. Your body softens. Suzanne says this feeling tells you that you are close to calm.
She shared a story from her first years in California. Her car hydroplaned on the 405 at rush hour. It spun a full circle across the lanes. She felt no fear. Everything moved in slow motion. Her car stopped, traffic stopped, and she drove off the freeway unharmed.
Emergency doctors, EMTs, and lifeguards train for this state. They stay calm so they can see what each moment needs. Suzanne teaches that every one of us can learn it.
Focus on what you want to create
Suzanne uses a kitchen image. You set out to bake chocolate chip cookies. You don't set out to make a mess.
Your body sends signals all day. A racing heart, a tight stomach, or a busy mind is a bell ringing. Notice it. Ask what is going on. Then bring your attention back to the calm you want.
A five-minute practice to reclaim your space
Sit comfortably and close your eyes.
Bring your attention to the base of your spine. Take three full breaths.
Picture energy moving up your spine to the crown of your head. Picture it moving back down. Follow that rhythm for a few breaths.
Rest your attention in your heart.
Inhale from the base of your spine up through the crown of your head.
Exhale and picture your energy field growing stronger in every direction. Repeat five times.
Bring one thing you want to create into your mind. Picture walking all the way around it. Notice what it needs next.
Open your eyes. Rest your gaze on the space in front of you.
Five daily habits for a calm mind
Clear your field morning and night. Do the practice above when you wake up and before you sleep.
Pause when your body sounds an alarm. Come back to your breath and your heart. Then decide what to do.
Sit under a tree. Suzanne suggests choosing two "tree friends" near your home.
Take breaks from your phone. Leave it in the car when you run into the store.
Shake it off. Animals shake after stress. A walk, a swim, a dance, or a few sun salutations help your body reset.
Tips for yoga teachers
Arrive clear. Your state reaches every student. Feeling off? Step outside for 15 minutes before class.
Bring students home. Guide wandering students back to their breath and their heart.
Offer a focal point. Ask restless students to rest their eyes on one spot. Zen practitioners use open-eyed meditation like this.
What to do when fear shows up
Ask yourself one question: what do I need? Real danger calls for action, so act. Old fear calls for a different response. Sit with it outside. Look at it. Walk around it in your mind. Suzanne teaches that the charge fades when you stop gripping it.
Frequently asked questions
What is a biofield in yoga?
In Suzanne Toro's teaching, the biofield is the energy field around your body. It reaches about one wingspan in every direction. Yoga, breathwork, and meditation help you keep it clear.
How do I calm down fast?
Close your eyes. Breathe into the base of your spine. Rest your attention in your heart. On each exhale, picture your energy field growing stronger around you. Two minutes is enough to start.
Can yoga teachers use this practice in class?
Yes. Teach the breath at the start of class. Give distracted students a focal point for their eyes.
Where can I practice yoga outdoors in Denver?
Denver Yoga Summit is a three-day outdoor yoga festival in the Denver area. The next Summit runs September 10 to 12, 2027.
Practice outdoors with us in September 2027
In September 2026, we practiced yoga across a 700-acre garden in Littleton. Many told us they felt welcome the moment they walked through the gates. One attendee called it the Four Seasons of yoga festivals.
Denver Yoga Summit returns September 10 to 12, 2027. Early bird tickets are nearly half off through December 31, 2026. You can split the cost into six monthly payments.
New to yoga? Every age, every body, and every level belongs here.
Get your 2027 early bird ticket
Want more from Suzanne? Visit suzannetoro.com.