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We hope you have had a wonderful journey my friends, you should feel so proud you took this trip, and of all you accomplished along the way. In our final day, we will be putting all of the tools together with a 20-minute meditation. So grab your necessitates, come to a quiet, comfortable seat, and close your eyes.

Looking for a way to kick-off your meditation practice and start a long-lasting routine? Let go of all your misconceptions about meditation, tune into your breath and get ready to find complete balance and total Zen. In this 10-day meditation journey, we will ease you into a routine and help you reap all of the benefits meditation has to offer. Each day we will focus on an aspect that links our mind to our body (and breath) to help you develop a practice that works for you! Beginning and sticking with our practice is not so easy, so let's start slow. We will start by devoting just 5 minutes a day for the first few days (preferably when you first wake in the am) and gradually work our way to 15+ minutes of mindfulness each day. We will learn how to tune into our breath, different breathing techniques, quieting the mind, noticing areas of tension and discomfort in the body, and discovering tools to amplify our meditation experience. We will also practice guided visualization meditations and have a brief introduction to our chakra system. Each day we will practice bringing our attention to the sensations in our body, to the fluctuations in our mind, and to the quality of our breath so that we may find peace and awareness within ourselves

Enhances Mental Clarity Increases energy Encourages a healthy lifestyle Reduces anxiety Reduces pain Increases self-awareness Improves sleep Evokes Happiness Improves memory Improves sex life Slows down aging

One of the biggest obstacles during meditation is the constant battle against your wandering mind. It is more common than you think to have thoughts constantly racing through our heads; that never ending to do list, the argument you had with a friend or loved one, the presentation you have to give. My friends don’t let this frustrate you. Today we will focus on some ways to quiet the mind and stay connected to our breath. A quiet mind is a relaxed mind, a mind that is no longer defined by rules, beliefs or fear. It is a mind that is here in this present moment. Quieting your mind is not an easy task, so please do not beat yourself up if you find this difficult. Even those who have been meditating for decades still have days when their minds are restless. The key is to NOT give up, keep practicing, and have faith that meditation is transforming your consciousness, little by little, each and every day. We invite you to try these 5 methods to quiet the mind and stay connected with your breath.

Sometimes when we tell ourselves to stop thinking about things and become quiet, our mind retaliates and goes into hyper-drive. You may even notice your thoughts become louder than before you asked them to quiet down. In this exercise, set a timer for 1 minute and allow your mind to think about everything and anything. Let your thoughts pour in for 1 whole minute. You can think about your stresses from your day or week, and all of the possible scenarios you have been obsessing over. When your timer chimes, STOP. You are done thinking about these things. You may notice that most of the thoughts that come to mind when you first start this practice are mostly negative, that’s ok; we will work on bringing positivity as we progress.

Really focus on loving your body. Giving it gratitude, healthy food, exercise and lots of self-love. Release toxins in your body by limiting caffeine, sugar, alcohol, wheat, and dairy. Dance! Turn on your favorite tunes and shake that beautiful booty. Get outside and walk, bike, or run. As you move your body visualize the fresh air clearing out all the negative buildup that has been trapped in your body.

Tune into your meditation practice. Focus on your breath. Focus on what your key priorities are in life and release what doesn’t light you up right in this moment. Be honest with yourself about what you will and will not do right now. If you are holding onto negative thoughts or emotions, acknowledge them and let them go.

With this breath, we breathe into the belly as opposed to the upper torso or chest. Breathe in slowly through the nose, hold the breath, and exhale to an equal count: Take a deep breath in and out through the nose to prepare. Inhale for a count of 4 seconds Hold the breath for a count of 4 seconds Exhale for a count of 4 seconds Repeat 6-8 times This breath helps us prepare for meditation. It’s also useful during the day when you find yourself feeling stressed or anxious. It can also be used before going to sleep to slow down the mind and relax.

Like the rest of the body, it’s good to exercise the mind. Daily exercise, and meditation, has been shown to improve health, by decreasing stress, which allows the body (and mind) to naturally release endorphins, relax and heighten awareness. There is a lot of research on mindfulness and meditation, which have found it to be of great benefit for health and wellbeing. The following mindful exercise can be done daily to reduce stress and create balance. Meditation Text Close the eyes, and let the body settle. Feel the air surrounding and touching the body; notice where it makes contact with the skin. It may feel hot, cool, or prickly. Be aware of the air, as it enters the body; through the nose and/or mouth, down the throat, and into the lungs, with each inhale, and as it returns from the lungs, up the throat and out the nose and/or mouth, upon each exhale. Breathe naturally. Let the body go at its own pace. There is no need to breathe quickly, or try to force it to slow down. Keep coming back to the breath. Focus attention on its complete path, from inhalation to exhalation, or on any one point along the way. If the strongest connection is at the tip of the nose, then maintain awareness of it entering and leaving at that point. If the back of the throat, or the expanding and contracting of the lungs, are stronger points of contact, then be aware of one of those areas with each breath. Follow the air, one breath at a time, as it enters and leaves the body. If thoughts, emotions, or other sensations come into awareness, return to the breath as soon as they are noticed – one breath at a time. Feel the air surrounding and touching the body; notice where it makes contact with the skin. Breathe and open the eyes slowly.

Today, we will take a journey to meet our spirit guides. What is a spirit guide you may ask? You can think of them as a nonphysical presence assigned to help our soul attain its greatest potential on Earth. Spirit guides are of the highest truth and compassion working on our behalf to guide our thoughts and energy back into alignment with the love of the Universe. When you cultivate a relationship with your spirit guides, they will give you wise and loving guidance to help you in every area of your life. You can even think of them as that little voice inside of your head, the one most of us choose not to listen to. In this exercise, we will meet our spirit guides through a guided meditation. Don’t worry if you don’t meet them the first time you try this meditation. Remember, meditation is a practice and with practice, you will find yourself getting better at calming the mind and tuning into the breath. We encourage you to listen to this mediation more than once. You will learn something new about yourself and your spirit guides each time.

Cultures around the world have used crystals in healing and meditation practices for thousands of years. While meditation does not require anything but YOU and your commitment, tools such as crystals add an element of inner exploration that you may find quite rewarding and fun! After you purchase a crystal, or maybe it’s been a while since you have used your crystals, you want to clear them of any energy it may have picked up. You can do this by burning some sage or Palo Santo around it. You can also bathe it in moonlight on a full moon or saltwater overnight (just make sure it won’t dissolve if you use water). When you are ready to use the crystal, hold it in your hand and notice the energy it emits. If something feels “off” you may need to clear it again. If you feel content, or maybe even some heat building in your hand, it is ready to go! During your meditation practice, you can hold the crystal in your palm, place it on a part of your body while lying face up (maybe in alignment with a chakra) or place it near you on the ground. Visualize your goals or intentions for using the crystal and allow it to do its work. When you are finished, thank it for working with you and cleanse it again. Below we have listed some of our favorite crystals. -Selenite: Helps clear the mind, dispels negative energy and protects your energy field. Connects with the crown chakra. -Azurite: Allows inner travel and enhanced psychic experiences. Connects with the Third eye chakra. -Labradorite: Raises awareness, insight and truth, stimulates inner awareness. Connects with the Throat chakra. -Rose Quartz: Resonates higher frequency, promotes self-love and awareness. It emits is a strong vibration of unconditional love, joy, warmth and emotional healing. It can lower stress, bring happiness and soothe the soul. Connects with the Heart Chakra. -Rhyolite: Encourages you to move forward, so you do not remain anchored in the present and hold on to things and experiences that belong in the past. Rhyolite promotes self-esteem and acceptance of your true self. Connects with the Solar Plexus chakra. - Carnelian: This stone is grounding, activating and vitalizing. Carnelian works by uplifting, motivating and giving one confidence. It protects against negative emotions of other people such as jealousy and anger. Connects with the Sacral Chakra. -Black Tourmaline: Absorbs negative thoughts, feelings and emotions. It can absorb negative energy and transforms it into positive energy. Connects to the Root chakra.

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