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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.

Oh, and if you use Pandora.com for music streaming (and if your not, your missing out) check out the “Calm Meditation” Station. It’s a bit new-agy, but it helps with settling the mind.

Click the read more link below to see the whole exercise I put together. Let me know what you think! Just post your comments, questions and whether or not you tried the routine it yourself!! <below>

8 Minute Meditation

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

2. Yoga

   1. With one hand pull the other wrist to the opposite side. Twist your body.

      1. Now pull your wrist over your head, and to the side. Stretch sides of your body.

      2. Repeat on the other side.

   2. Bend Forward

      1. Stretch Legs

      2. Interlock fingers behind back – Stretch

      3. Gently sway side to side

   3. Sit – Feet together

      1. Clasp elbows

      2. Stretch forward

   4. Stretch legs out, and then get into Meditation Sit.

      1. Upright with an alert posture

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” In your mind, say to yourself:

   1. May I… be free from oppression, suffering and anxiety.

   2. May my friends…

   3. May my family…

   4. May my enemies…

   5. May all beings…

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

6. Slowly open your eyes.