Meditation 2- April 3, 2020

Peaceful Place.

photo: courtesy of google- jooin.com

Another popular mindfulness exercise done regularly is our ‘safe place’ (or peaceful place) meditation… take a moment to catch your breath, allowing yourself to connect to the mind's thoughts. If you are lucky enough to have someone read this to you, that is optimal; however, if not, maybe take a few moments to read along to yourself, before feeling confident enough to coach your way through this meditation yourself :) please begin at your own pace, and make sure you are sitting, comfortably.

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I want you to take three filling breaths before beginning; remember, breathing in to the count of 3, and then out to the count of 5, deep, connecting breaths, helping to slow down your mind and your thoughts. Now, either close your eyes, or focus on something that is not going to move throughout your meditation.

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As you breathe, focus on a safe or happy place in your mind. A place that brings you peace. This place can be anywhere—outside, inside, on a drive, wherever! This place can be real; for instance, your bedroom, your backyard, your grandmother’s kitchen, or, this place can just be an image that lives in your head, i.e. - the beach, the park, the forest, amongst a field of flowers, outer space... If you do not yet have an image/place in mind, take a moment to really think about it—what calms you? What helps you feel happy/safe? Does this place involve other people? Or just yourself? Think first… then resume…

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Moving on, and continuing your mindful breathing—what can you notice about this place? Does this place have certain sounds? Take a moment… listen.

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Do you notice any smells there? Take a moment… breathe.

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Now, focus on how this place makes you feel. What are some noticeable emotions coming up? Happiness? Calmness? Excitement? Something else? Really think about that feeling for a long moment, continuing to breathe in and out slowly, focusing on the feeling(s) this place is giving you. Take a moment… feel.

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When you are finished, take a nice deep breath in through your nose, and sigh it out through your mouth… returning back to the here and now. Slowly open your eyes.

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SMILE. REMEMBER, YOU ARE SAFE. YOU ARE LOVED.

Journaling 1- March 31, 2020

Gratitude.

photo: courtesy of google- quotesgram.com

In difficult times, it is even more important to realize all of the good things in life that you do have. So, for this entry, I challenge you to write down 1-10 things that you are truly grateful to have right now. Doing this should help to improve your overall mood and focus; it can also help to drain out the negative, and provide you with a new (and more positive/supportive) perspective on what is most important...

Below, you will find a few things I am most grateful for right now:

1. My health

2. My husband and children

3. A roof over my head

4. The ability to read/get lost in a good book

5. The stillness/time I have to reflect

6. Clean water & fresh air

7. Access to food

8. My yoga practice

9. My students

10. Music

FYI: you can do this daily; it is especially beneficial in the morning time, when you first get up; to again, help you to reframe your mind and focus on the good stuff! :)

SMILE. YOU'VE GOT THIS!

Mindful Movement 1- March 26, 2020

Basic Sun Salutation (A).

photo: courtesy of google- senafrost.wordpress.org

Below, you will find a short video on a basic 'sun salutation.' These simple movements can help you just flush your body/mind of stress, anxiety, and other negative emotions that might be floating inside of you during these unsettling times. Remember to sync your breaths as best you can with each movement... starting with an inhale, as you begin to move. You can practice this whenever you want, and however many times you want! In my practice, I have completed anywhere from 1 to 108 in one sitting (fun fact: yogi's practice 108 salutations during each changing of the season as kind of a 'refresh' of the self--fun stuff!).

So, whatever works for you-- you do! And, practice safely please :)

Once you have completed this sequence a few times, perhaps sit down, either cross legged, or on your shins, and complete a little 'mantra' (or 'saying,' if you will) for yourself to seal in your movement, and thank yourself for taking the time to move/practice... one of my favorite things to say to myself during this time is as follows:

PEACE. BEGINS. WITH. ME.