Module 4: Rockin Lifestyle Habits
Meditation
10 Minute Meditation 3 times a week. Gradually increase to 20 minutes 3 times a week.
Body position:
- Find a comfortable sitting position
- Or if you’re laying down, put something underneath your legs
- Gently close your eyes
Breathing:
- Inhale through your nose
- Exhale out your mouth
Relax:
- Top of your head
- Back
- Shoulders, arms and fingers
- Belly
- Hips, legs, ankles and toes
Focus:
- While your eyes are close, gently look down at your heart
- Follow your breath
- Come back to following your breath
Transitioning out of meditation:
- Soften your neck and lengthen up and out through the top of your head
- While keeping your eyes close, look up for 10 seconds, look to your left, down and to the right
- Look up again for 10 seconds again and reverse the circle with your eyes (look to the right, down and left)
- Look up for 5 seconds
- While keeping your eyes still close, take a deep breath into your eyes
- Gently open your eyes and come back to the room
- Gently stretch your body
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