Module 4: Rockin Lifestyle Habits

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


  • Inhale through your nose
  • Exhale out your mouth


  • Top of your head
  • Back
  • Shoulders, arms and fingers
  • Belly
  • Hips, legs, ankles and toes


  • 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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