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Meditation guide I focus and write 3 MAIN TIPS TO MEDITATE: - Find a quiet spac

Meditation guide I focus and write 3 MAIN TIPS TO MEDITATE: - Find a quiet space where ou can sit comfortably (or lie down) - Use your breath to focus - Don’t worry about having a “monkey mind”. It’s part of the process www.Ifocusandwrite.com , all rights reserved Meditation guide I focus and write 1) MOVING MEDITATION a. Mindful walk I also included this one in your meditation box! You can access it directly here . b. Dancing meditation This is an 8-min class from Yoga Journal with a very creative yoga teacher I love! c. Yoga asana In this link you can practice with me a 15-min ofﬁce yoga class where I will guide your movement and breathing pattern. Not strictly a meditation, but it will prepare you for one, while bringing your calm (hopefully…). 2) GUIDED MEDITATION a. Guided visualizations Here you can listen to a body scan visualization that I recorded and that is also included in your meditation box for you to download ;) b. Guided meditation on a topic I recommend you (I say this ALL the time) to have the free app Insight Timer installed on their phones. Plenty of topics to choose from, but to start, try their free course to learn to meditate in 7 days. c. Yoga nidra My favourite yoga nidra meditation from the Yoga Journal. I listen to this audio (20 min) very often, especially when I wake up too early. 3) BREATHWORK a. Deep breathing Just set up an alarm for some minutes, start breathing deeply, and count how many seconds you need to deeply inhale and exhale. You can do it three times to have an average. Then, just keep breathing deeply trying to stick with those seconds. b. Box breathing You can ﬁnd in your meditation box, a box-breathing audio I recorded for you! c. Chanting This is a short video to show how to do a simple but powerful chant, AUM. 4) MANTRAS a. Positive afﬁrmations The best is that you repeat a short sentence you need at that time. Some of the ones I use: “I am good enough”, “I can do this”, “I will be well”, or “I focus and write”…now you know where the name of this project came from! b. Sanskrit mantras If you prefer, you can also repeat one yogic mantras. When you chant them, the vibration in your body is supposed (I have no evidence of this) to bring extra beneﬁts. Some famous ones are “Om śāntiḥ śāntiḥ śāntiḥ” (meaning Om Peace Peace Peace), or “So Hum” (meaning I am that) www.Ifocusandwrite.com , all rights reserved uploads/Geographie/ meditation-guide-i-focus-and-write.pdf