Busy Woman's Meditation Program
Session 4
SESSION TITLE/TOPIC:
Busy Woman's Meditation Program
Session 4: Supporting Your Practice: Overcoming The Biggest Meditation Blocks And Challenges
PRE-SESSION:
- At the start of each new session we’ll discuss your answers to the Accountability Questions, so be sure to go over those questions each week before we meet. Remember to use the Habitshare app each day and send me your daily results OR fill out your Daily Meditation Activity Record.
AUDIOS/VIDEOS:
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10 Minute Silent Meditation Timer |
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15 Minute Silent Meditation Timer |
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15 Minutes of Nature Sounds |
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10 Hour Nature Sounds Audio for Meditation, Sleeping, and Background Music |
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LIFEWORK:
- Meditate doing the Busy Woman's Meditation for 10 or 15 minutes, twice a day, everyday (see above audios).
- The final goal is to advance to Level 3 and self-sufficiency or meditating on your own, doing the Busy Woman's Meditation Technique for 10 or 15 minutes, twice a day. Eventually you won’t need to use the Guided Meditation or the 6 Steps PDF as a guide because you’ll be able to do the steps automatically and on your own.
- When you're ready for Level 3, use the silent timed audio on this page, the 15 Minute Silent Meditation, to help keep track of your time or use any timer of your own choosing to meditate with. In Busy Woman's Meditation, meditating with just a timer, or calming music, or no music at all are options for you to choose. Please remember to use the last few minutes of your meditation as a time for using the hidden power of meditation; creating, affirming and manifesting your ideal life.
- You can start practicing a healthy morning ritual each day that I created for you called "Mindful Morning Ritual Of 7 Essential Self-Care Practices For Busy Women." The PDF of this can be accessed at the previous link and the meditation that goes with it, "The Busy Woman's Morning Meditation," is at the top of this page. It’s an easy way to keep the habit of daily meditating going and a great way to start your day.
- Continue to take “Mindful Moments" throughout your day. It's a powerful way to incorporate and maintain presence and mindfulness in your daily life.
- Consider using some of your meditation times for a nice long 30 or 60 minute sit.
- If you'd like to continue using the Habitshare app (you can discontinue sending me your daily results now) or filling in the DAILY MEDITATION ACTIVITY RECORD, found on your login page, they ’ll help you to stay on track with your practice by providing you with an additional layer of countability.
- For a reminder of all the many benefits of meditation check out Meditation Benefits .
- Do a quick "in the moment meditation break" whenever you feel you need it. Go anywhere private (like an empty office, restroom, etc.) close your eyes, put your hand on your heart and begin to breathe deeply in through your nose, out your mouth for 10-12 slow breaths. As you feel calmer and more peaceful, thank yourself and open your eyes.
- Positive changes in your life are one way you can know meditation is really working for you, so now after taking my program I suggest you go back and take a look at your initial responses to the Meditation Questionnaire, to see just how far you have come in your practice.
RESOURCES:
- If you want, you can practice meditating using the guided meditation, the Busy Woman’s Meditation - Guided Meditation (1st audio, above). The PDF the "6 Steps of the Busy Woman's Meditation" is also included here again for you to use as a guide.
- In addition to the 15 Minute Silent Meditation audio at the top of this page, you can set a regular timer for 15 minutes with Siri on your iPhone or use a phone app set to 15 minutes to keep track of your time.
- Try doing the BONUS "Mindful Morning Ritual Of 7 Essential Self-Care Practices For Busy Women" to see if it's something you'd like to incorporate into your daily routine.
- The Meditate Now phone app offers a pre-set silent meditation.
- For Moms of toddlers: While I’m not a big fan of using apps to meditate except to keep track of your time, the meditation app Headspace has sweet toddler meditations with Sesame Street characters. They're all basically just really short breathing exercises like "Monster Breathing" or "Elmo Breaths" to help them to calm down and fall asleep.
- Be sure to take a look at the Resources Page for more helpful suggestions and ideas.
- You are welcome and encouraged to remain in our Facebook Group and be a member of our "virtual family" for as long as you like and we hope you will!
- You can have a FREE 30-minute brush-up session within a year from the date you finish the program if you "fall off the wagon" and need help getting back on track with your practice.
- Some great meditation apps to check out and use in the future are: Headspace and 10% Happier.
- Make meditation a non-negotiable in your life, schedule it on your calendar and commit to doing it twice a day, every single day. Your life will never be the same if you do!
Within each of us there is a silence, a silence as vast as the Universe.
And when we experience that silence, we remember who we are.
- Gunilla Norris
Let's reach more women - share the gift of meditation!
Invite your loved ones, family members, friends and colleagues to take this course and learn how to meditate.
