Daily Practices
to Calm Your World & Become Present:


You can practice alone, with a partner or in a group.
Keep your shoulders down, your chest up, and raise the corners of your mouth :)

Breathing:
As frequently as possible, check in with your breath - listening and surrendering to it. Practice slow, deep, nasal and abdominal breathing. As you inhale push your belly out, and as you exhale pull your belly in.
Breathe in to the full capacity of your lungs and breathe out - expelling all the air, without forcing or straining. Find the natural rhythm that feels comfortable and stress free. Repeat 10 times.

Rotations:
* Slowly rotate your neck as far as you can to the left as you inhale, and then as far as possible to the right as you exhale. Repeat this 3 times and then change directions for another 3 times.

* Rotate your hips slowly to the left as you inhale and then to the right as you exhale. Repeat 3 times and change direction for another 3 times.

* Rotate your knees (with your feet touching) in full circle for 3 times and change direction for another 3 times.

Moving Mindfulness Meditation requires space, comfortable clothing, and freedom from interruption. Follow the 3 mindfulness instructions: Look and see, Let it be, Be free.

Long practice - 25 -30 minutes
1. Breathe & Shake - 5 minutes.
Let your body shake like a hummingbird, from the inside out, conducted by your breath. Shake all parts of your body, especially parts you have not moved in a while (fingers, ankles, wrists, etc). Matching the shaking with your breath will be easier when you're not lost in thought. If your thoughts distract you, notice them and come back to your breathing and shaking.

2. Move & Flow - 5 minutes.
Let your body spontaneously move and flow - conducted by the breath. Don't choreograph it, just let your body move as it wishes, stretching and enjoying the freedom of movement.

3. Stand Like a Tree - 5 minutes.
With your knees bent and your feet planted firmly in the floor - shoulder width apart; hold your arms in a circle in front of you as if hugging a tree. To endure the position, breathe into and soften your grip in areas of your body that feel tense and uncomfortable. Let yourself move internally. Open your heart and return to the moment.

4. Walk Mindfully - 5 minutes.
Walk in a circle counterclockwise (or in a straight line - if you are out doors). Be aware of your breath - feeling your feet touching the earth. Notice and let go of thoughts that arise, returning the focus to one step at a time.

5. Sit & Integrate - 5 -10 minutes
Sit quietly or lie down. Connect with your breath, feel your body, notice your thoughts and your emotions and surrender to the present moment.

(Short practice - 10 minutes)
Breathe & Shake (2 min.) Move & Flow (2 Min.) Stand like a tree (2 Min.) Walk mindfully (2 Min.) Sit & integrate - (2 - 5 Min.)

Guided Mindfulness Meditation

Making an intention to take this time to pay wise, non-judgmental attention, and compassionately investigate my experience as it is unfolding moment by moment.

Taking a moment to get comfortable... Sitting in an upright position; (or lying down if sitting is impossible) spine straight - but not rigid, chin tucked in, shoulders relaxed; hands clasping or resting on the lap. Allowing the eyes to gently close ... (Pausing)

Noticing the sensations of the feet touching the floor and the connection of the body to the earth. Feeling the hands touching the lap or each other... (Pausing)

Noticing sounds around; from the obvious to the subtle, and letting them go... (Pausing)

Scanning the body for sensations from head to toes, sensations such as an itch, a pain, a tickle or a strain. When noticing a sensation - feeling it and letting it go... (Pausing longer)

Paying attention to the breath... Noticing the air brushing the nostrils - inhaling and exhaling... Breathing in - pushing the abdomen out, and breathing out - pulling it in... Breathing in to the full capacity of the lungs and breathing out - expelling all the air, without forcing or straining. Finding the natural rhythm of breathing and settling into it until it feels comfortable and stress- free... Feeling the breath as an anchor and as a place of refuge... (Pausing)

Scanning for thoughts.... noticing fearful, critical and self-judgmental thoughts without attaching... accepting them like clouds in the sky or waves in the ocean... letting them come and letting them go... (Pausing longer)

Noticing feelings such as mad, sad, scared or glad. Noticing the physical sensations in the body... noticing the thoughts and the story the mind is telling about them; the 'because' and the 'why'... letting them go... (Pausing longer)

Simultaneously continuing to notice and let go of sounds, physical sensations, breath, thoughts and feelings...

Having compassion for being human. Opening the heart to this breath... and this breath... and this present moment...