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Today we tried an extended “Intro to Yoga” program, and then we went to a Guided Metta Meditation. The vids and audio are embedded in the outline below.

Once again: Don’t forget to leave your feedback. I want all of you as our Gurus!

Click Read More for the outline, a yoga video and an audio guided meditation!

Presence Project – Day 2

1. START Standing with an alert posture take 3 conscious and intentional breaths

2. Yoga

   1. Intro to Yoga: See http://vimeo.com/2082769 for the video.
   2. 
      

3. Mindfulness

   1. 5 conscious breaths

   2. Focus on any tension in body

      1. Unclench Jaw

      2. Relax tongue

      3. Move a little to find comfort

   3. 3 Deep Intentional breaths

   4. Bring your focus to your breath.

      1. Notice your chest and stomach going in and out.

      2. Feel the sensations in your nose.

   5. Breath Counting: Try to focus on one part of the breath (nose, chest, etc)

      1. As you inhale count 1.

      2. As you exhale count 2, and so on up to 10.

   6. Stop counting and continue to be mindful of your breath.

   7. Now expand your awareness to the Mind. (2 minutes or more)

      1. There is no need to push thoughts or emotions away.

      2. Just be mindful of them.

         1. Optional: Mentally think “Thought” whenever you notice a thought.

      3. Try to note any emotions.

4. “Loving Kindness on the Go” Audio by Ronna Kabatznick
   - Download the Loving Kindness 5 Minute Meditation
   

5. Closing: Thank yourself for practicing mindfulness to expand your consciousness.

6. Slowly open your eyes.

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