Busy Woman's Meditation Program
Session 2
Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. - Zen Buddhist Monk Thích Nhất Hạnh
SESSION TITLE/TOPIC:
Busy Woman's Meditation Program
Session 2: Starting Your Practice: Optimal Breathing And Posture For Meditation
PRE-SESSION:
AUDIOS:
SESSION TITLE/TOPIC:
Busy Woman's Meditation Program
Session 2: Starting Your Practice: Optimal Breathing And Posture For Meditation
PRE-SESSION:
- CLICK HERE to join the ❤ Busy Woman's Meditation Program Group ❤ on Facebook, if you haven't already.
- Here is the Developing A Home Meditation Practice for you to use in setting up your own practice at home.
- At the start of each new session we will discuss your answers to the Accountability Questions, so be sure to go over those questions each week before we meet.
- Keep track of your daily meditation practices using: http://habitshareapp.com/ OR use the Daily Meditation Activity Record. The form is found on your Session 1 page. Be sure to send me your daily results.
AUDIOS:
|
One Conscious Complete Breath Exercise |
|
The Busy Woman's Daily Mindset Meditation |
|
5 Minute Meditation Timer |
LIFEWORK:
- Guided meditations are extremely powerful ways to bypass the conscious mind and create immediate transformation. Begin doing "The Busy Woman's Daily Mindset Meditation" ( see audio, above) twice a day, everyday, until our next session. Before you know it you WILL be having the solid, life-changing meditation practice you've always desired, one that supports and serves you well.
- Be sure to go over the Accountability Questions before next week's session.
- Continue keeping track of your daily meditation practices using: http://habitshareapp.com/ each day and send me your daily results OR use the Daily Meditation Activity Record.
- You control your intentions and one way to remind yourself of that is to change your ScreenSaver backdrops on your computer and digital devices to display mindful and encouraging words, like "You Got This!" (see below).
- Another option is using the Remindful App and setting up periodic phone reminders to yourself throughout your day, to be present as well as affirmations and positive thoughts that you want to focus on.
- Become more present, conscious and aware of your breathing and an easy way to do all that is to start taking little breaks every 2 hours or so to center yourself or "Mindful Moments" throughout your day. These are reminders that you pre-set on your phone with the ringing of a bell. The great Zen teacher Thích Nhất Hạnh taught that hearing the sound of the bell reminds us that we are being invited to return in the moment to our true self.
When the bell rings on your timer, stop what you’re doing, close your eyes and relax your whole body. Check to
see if your jaw is clenched or your shoulders are up around your neck. If you want,place one hand on your heart,
the other on your belly. Take 3 deep breaths, in through your nose and out your mouth, with longer exhales than
inhales, like you’re blowing out candles on a cake.
As you do this, become totally present and give your attention to whatever is happening with and around you,
at that particular moment. Use all five physical senses to check in with your body and note one thing you see,
hear, taste, smell and feel.
I also want you to be very aware of and connected to your feelings, your energy, your thoughts, your gut
or intuition and mindfully sense what may be going on in yourself or in your body, each time the bell rings
throughout the day.
This can also be a good time to release anything you are aware of that doesn't serve you, too.
Developing the habit of taking Mindful Moments may be among the most profound things you do each day.
NOTE: Some phone apps allow you to set a timer to periodically remind you to do this during the day and
you can add one or more of these free Mindfulness apps to your i-phone:
MindBell or the Mindfulness Bell by Spotlight Six Software.
The app for android phone users is the Mindfulness Bell and Meditation Timer.
RECOMMENDED:
- Anytime you'd like to do the One Conscious Complete Breath Exercise that we did in session, see audio #1. This is great to do when you're feeling anxious or stressed.
- If you are experiencing any detoxing or destressing symptoms (like headaches, sleep disturbances, extra tiredness, irritability), the best thing you can do is: JUST KEEP MEDITATING, but shorten the time a little, be extra gentle with yourself, and up your self-care. Take good care of yourself and REST as much as you can. Take naps, have Epsom-salt and essential oil bubble baths, get a massage, exercise, take walks, try eliminating sugar, simple carbs and processed food from your diet, drink LOTS of water. In the meantime, welcome in the lessons and growth it has to teach you and keep in mind, like everything in life: you WILL get on the other side of the detox as THIS TOO SHALL PASS.
- Whenever you'd like to do a short meditation, you can keep track of your time using the 5 Minute Meditation Timer audio that contains 5 minutes of pure silence, located at the top of this page.
- Try the Healthy Blue Smoothie Recipe: sliced green apple, frozen banana, 1 cup coconut or purified water, 2 T lemon juice, 1/4 tsp. grated ginger, ¼ tsp Turmeric, 1 T wheatgerm, 1-2 celery stalks, handful each of blueberries, spinach, kale, add a few dates or strawberries or mango slices and half an avocado to thicken (always keep some frozen fruit in the freezer). Add a few ice cubes, blend all well and enjoy!
- Please take a few minutes to read the beautiful "Just Breathe" poem by John Roedel
- Consider doing some deep breathing for a minute and a half with the magnificent whales, see video below.
