WHAT IS MINDFULNESS?
Definition:
  • According to Thich Nhat Hanh in Be Free Where You Are, mindfulness is "[t]he energy that helps you be fully present with whatever there is" (p. 51).
    • Ex. Eating a meal - tasting every flavor, feeling every chew, smelling all the scents, being fully immersed in the experience of eating. No distractions (i.e. television or music playing, talking while eating, etc).
  • The opposite of mindfulness is forgetfulness (or "zoning out").
    • Ex. Have you ever driven home, parked the car, and "woken up" mentally, not remembering the drive? That is the opposite of mindfulness.
Deeper Dive:
  • Mindfulness starts with the breath
  • Observe the in and out breath, no effort
  • Bringing yourself fully present into the Now!
  • A type of meditation where the practitioner is fully aware of the present moment
WHAT IS MEDITATION?
Definition:
  • According to Yoga International, "[m]editation is a precise technique for resting the mind and attaining a state of consciousness that is totally different from the normal waking state. It is the means for fathoming all the levels of ourselves and finally experiencing the center of consciousness within.
  • Meditation is not a part of any religion; it is a science, which means that the process of meditation follows a particular order, has definite principles, and produces results that can be verified.

Deeper Dive:
  • Clear mind
  • Relaxed mind
  • Focused inward
  • Natural state of stillness, happiness, bliss
  • See the infographic posted below

Tips:
  1. Create your space 
    • Comfortable space to meditate in regularly. 
    • Candle, blanket, and a chair. Comfort is queen!
    • “Book ends” for your day- AM/PM (after work)
OVERVIEW
Purpose:
To bring us back into the present moment and to move from being caught up in the mind to being back in the physical body. This is also known as "grounding".

Why:
It helps people to regulate their nervous system by pulling themselves out of fight or flight mode where we naturally react to a place of centered thought. This allows us to pause and thoughtfully respond to any stimulation in our environment.

Oxygen - we don't get enough of it! We tend to shallowly breath throughout the day. Breath work also gives our brain oxygen which can energize us, reduce brain fog, and help with focus.
Pranayama (breathing)- choose one option:
Ujjayi (oo-jah-yee) Breath (2-3 minutes)
→ “Victorious Breath” - sooth and energize the mind, body & spirit
→ Helps to release frustration and stress
  • Breath only through the nose
  • Slightly tuck chin in and tighten/restrict throat muscles
  • Inhale/exhale through nose- sounds like ocean waves
    1. Tip: try exhaling with the mouth open like you’re fogging up a mirror. Now, do the same with your mouth closed/through the nose
    2. Mindfully and slowly go through the breathing - no rushing. Stop if you feel dizzy!​
Lion’s Breath (4-6 rounds)
​→ Helps to release negative energy, tension, anger
→ Stretches and relaxes the entire face
  • Inhale through the nose, resting face
  • Lower your jaw to open your mouth wide 
  • Stretch tone out and curl it as close to the chin as possible
  • Exhale through the mouth making a hah sound - loudly like a lion!
  • Inhale returning to a neutral face and repeat​
Alternate Nostril Breathing
  • Source: various, well-known strategy
  • Purpose: relaxes the mind and body, lowers anxiety, and promotes well-being
  • Practice: Closing off one nostril at a time to inhale and exhale then switching sides, 2-3 minutes
    • Right nostril - gives energy/wakes up the brain and body
    • Left nostril - calms energy/relaxes the brain and body
    • Can also choose to close just one nostril depending on need​
Use this guided recording or use this script:
Pointer and middle finger rest between eyebrows. Thumb over right nostril, ring finger over left nostril
One cycle:Close left nostril → breath in right nostril → close right nostril with your thumb → gently pause → release ring finger → exhale left nostril→ gently pause → inhale left nostril→ close left nostril and pause → remove thumb and exhale right → gently pause.

alt_nostril_guided_with_music.mp3
File Size: 3133 kb
File Type: mp3
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alt_nostril_guided.mp3
File Size: 2011 kb
File Type: mp3
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OVERVIEW
Purpose:
To help us to quiet our mind. It helps us to reconnect with our bodies by pulling ourselves out of our "monkey minds". It is also a tool to help settle emotions by finding inner stillness.

Why:
Our brains go non-stop from wake until sleep and most of the time, our thoughts happen to us/we aren't fully in control or thinking "on purpose". When we meditate, we take control over our mind. We tell our brain that we are taking this time to be calm and peaceful. 

It literally rewires our brains over time with consistent practice. It leads to a ton of health benefits- lower cortisol levels, less stress, more awareness. 

We bring these calm qualities into how we interact with the people, places, and things in our life. We rewire our brain to learn to respond to life vs. reacting in the moment.
Yoga stretching (focus on your breath)
  • Hands raised over head, then forward fold over lap
  • Ear to shoulder - lift chin for deeper neck stretch, roll forward, other side
  • Shoulder rolls - forward and backward
  • “Cat-Cow”- hands on lap, round back, chest out
  • Spinal stretch - knees/hips forward, left hand outside of right thigh, right arm over back of chair- twisting the spine. On exhale- settle into stretch if possible. Switch sides with a few seconds rest in between
Tapping/EFT
  • Tap with pointer, middle & ring fingers
  • Uses meridian points connected to different areas of your body. Releases stuck emotions, toxins, and organ functions
  • Tap on meridian points while stating key phrases or affirmations out loud or in your mind
  • Tap 7 times per position, top to bottom (see sequence)
Sequence:
  1. Tap the side of your hand -"karate chop" (only to start)
  2. Top of head
  3. Between eyebrows
  4. Side of eyebrow
  5. Under eye (on the bone)
  6. Under nose
  7. Chin
  8. Start of collarbone
  9. Under arm
  10. Repeat!​
Mantra Meditation
  • ​Gently close your eyes, hands resting comfortably on your lap
  • Start gently repeating the mantra quietly in your mind
    1.  Mantra choices: “So Hum”  or  "Krit-Ah-Nah Hum"
  • Thoughts, sensations, and sounds pulling you away? Notice, then gently repeat the mantra again
  • Goal: 10 - 15 minutes
  • End: keep eyes closed, release mantra, and sit in the silent stillness
  • Slowly open your eyes and journal anything that happened- sensations, thoughts, experiences. Also, write anything that flows through you in this state of clarity!
  • Go about your day, mindfully bringing that feeling of stillness into your daily activities!
Suggested app for timer- Insight Timer
Guided Meditation Recording
*Note* It says to repeat your "primordial sound mantra". 
This is a personal mantra that you receive if you take my PSM course.
 
For our purposes, you can repeat the mantras listed above: "So Hum" or "Krit-ah-nah Hum"!
psm_meditation_with_intentions.mp4
File Size: 101857 kb
File Type: mp4
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​OVERVIEW
Purpose:
To help bring ourselves out of our thoughts and emotions and back into the present moment in our bodies.

Why:
These tools are meant for use during our daily lives. They are meant to be come habits for mindfully dealing with any stressors, conflicts, or unpleasant experiences during our day.
Shake It Off
  • Shake your hands, arms, legs, entire body!
  • Follow your intuition - music helps!
  • Duration: 1-3 minutes (or more!)


Segment Intending
  • Journaling or on your phone’s notes app (handwriting is best)
  • Do this before a new “segment” of your day (arriving at work, before a class, before a meal, etc)
  • Visualize how you intend this segment to go. Write down how you want to feel during the segment and role-play it going smoothly
  • To end: “may the highest in me greet the highest in _____ for the greater good of us all!”
​

Meditative Writing
  • Work through anxious or stressful feelings
  • Move yourself up the emotional scale from feeling bad to feeling better/good
  • Slowly write an intentional word while repeating it in your mind
  • Focus on feeling the emotion in your body
  • Example words: relief, ease, calm, peace
  • Duration: 2 - 10 minutes
  • Credit: adapted from Nick Breau