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Today we will learn some simple breathing techniques you can use everyday depending on what type of energy you are looking to create or tone down.

Today we up the anti with 10 minutes of meditation, connecting our mind and body—We will learn how to keep our minds quiet and focused.

Today you will be guided through a 10min visualization meditation. We will take a trip to our cabin in the woods and enjoy a soak in the natural hot springs.

THIS IS A SAMPLE PERSONAL COACHING PROGRAM Programs can be open to everyone or limited to paid subscriptions. Looking for a way to kick-off your meditation practice and start a long-lasting routine? Let go of all your misconceptions about meditation, tune into your breath and get ready to find complete balance and total Zen. In this 10-day meditation journey, we will ease you into a routine and help you reap all of the benefits meditation has to offer. Each day we will focus on an aspect that links our mind to our body (and breath) to help you develop a practice that works for you! Beginning and sticking with our practice is not so easy, so let's start slow. We will start by devoting just 5 minutes a day for the first few days (preferably when you first wake in the am) and gradually work our way to 15+ minutes of mindfulness each day. We will learn how to tune into our breath, different breathing techniques, quieting the mind, noticing areas of tension and discomfort in the body, and discovering tools to amplify our meditation experience. We will also practice guided visualization meditations and have a brief introduction to our chakra system. Each day we will practice bringing our attention to the sensations in our body, to the fluctuations in our mind, and to the quality of our breath so that we may find peace and awareness within ourselves

Pull out those timers again and set them for 1 minute. This time, we are going to guide our thoughts so that they are only positive, and shower ourselves with gratitude. Start by simply saying thank you quietly to yourself. Say thank you for everything you are thinking about and all that you are grateful for. Then, let your “thank you’s” be more specific: “Thank you to my body for supporting me each day I wake”, “Thank you to my feet for taking me everywhere I need to go”, “Thank you to my heart for allowing me to love myself and others”… Once you start to say thank you, you will be pleasantly surprised with how many things you find you are grateful for. Before you know it, your minute will be up!

When you are able to focus on your breath and keep thoughts at bay, start to turn your attention away from your breathing while still maintaining your deep breaths. Start to count to 10. If a thought comes into your mind, start over at 1. This is a great way to keep the mind free from passing thoughts but keep it focused on your breath. Another simple and powerful technique to keep the mind quiet is using a mantra. A mantra is an ancient technique where you repeat a word, simple phrase or sound in the mind as you breathe in and out. This phrase gives the mind something to focus on, and helps you to concentrate. The mind may continue to wander, but if you can just watch and not get frustrated, you’ll find that it begins to slow down. Then you will begin to experience the deep stillness that lies behind all the mental noise and activity. Some of our favorite mantras: I am strong I am confident What is for me will never pass me I am worthy of deep love In this moment, I am home. All I need is within me I have everything I need to live abundantly Everything happens for a reason Patience Everything will be alright Be the change Let it go Be here now

Make room for your emotions. Take time to reconnect with your internal self maybe with a walk outdoors, mindful breathing, meditation, etc… Listen to or read something positive. Surround yourself with positive energy and limit stressful encounters with others. Start or continue journaling. Do something you love.

With this breath, we breathe into the belly as opposed to the upper torso or chest. Breathe in slowly through the nose, hold the breath, and exhale to an equal count: Take a deep breath in and out through the nose to prepare. Inhale for a count of 4 seconds Hold the breath for a count of 4 seconds Exhale for a count of 4 seconds Repeat 6-8 times This breath helps us prepare for meditation. It’s also useful during the day when you find yourself feeling stressed or anxious. It can also be used before going to sleep to slow down the mind and relax.

Start by lying on the ground so your belly has enough space to expand. Place both of your hands on your belly, one on top of the other. Take a deep breath in through the nose, feel the belly expanding, and notice your hands moving outwards. If you notice your hands are not moving, make sure you are breathing into the belly and not the chest. To keep the mind from wandering, count on each exhalation. On your first exhalation, count one, on the second, two, and so on all the way to ten. Repeat. This breath will get you into a peaceful state and quiet your mind before you begin your meditation. It can also be used any time throughout the day to center yourself. It is also a great technique for those who suffer from anxiety, depression, or panic attacks.

With this breath we will inhale and exhale from opposite nostrils. Remember to breathe slowly; one round should take about 30 seconds. Sit upright with a straight spine. Bring the right hand up to the nose. Place the right thumb over the right nostril and the ring finger over the left nostril. The index finger and middle finger can rest on the forehead. Close the right nostril with the right thumb to block the airflow, lift the ring finger from the left nostril. Inhale slowly through the left nostril. Close the left nostril with the ring finger so both nostrils are closed for a moment, and hold the breath. Then open the right nostril and exhale slowly then inhale again through the right. Close the right nostril and hold the breath. Open the left and exhale. Repeat for 6-8 breaths. This breathing technique calms the mind, energizes the body, and improves concentration.

Like the rest of the body, it’s good to exercise the mind. Daily exercise, and meditation, has been shown to improve health, by decreasing stress, which allows the body (and mind) to naturally release endorphins, relax and heighten awareness. There is a lot of research on mindfulness and meditation, which have found it to be of great benefit for health and wellbeing. The following mindful exercise can be done daily to reduce stress and create balance. Meditation Text Close the eyes, and let the body settle. Feel the air surrounding and touching the body; notice where it makes contact with the skin. It may feel hot, cool, or prickly. Be aware of the air, as it enters the body; through the nose and/or mouth, down the throat, and into the lungs, with each inhale, and as it returns from the lungs, up the throat and out the nose and/or mouth, upon each exhale. Breathe naturally. Let the body go at its own pace. There is no need to breathe quickly, or try to force it to slow down. Keep coming back to the breath. Focus attention on its complete path, from inhalation to exhalation, or on any one point along the way. If the strongest connection is at the tip of the nose, then maintain awareness of it entering and leaving at that point. If the back of the throat, or the expanding and contracting of the lungs, are stronger points of contact, then be aware of one of those areas with each breath. Follow the air, one breath at a time, as it enters and leaves the body. If thoughts, emotions, or other sensations come into awareness, return to the breath as soon as they are noticed – one breath at a time. Feel the air surrounding and touching the body; notice where it makes contact with the skin. Breathe and open the eyes slowly.