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Today we up the anti with 10 minutes of meditation, connecting our mind and body—We will learn how to keep our minds quiet and focused.

Pull out those timers again and set them for 1 minute. This time, we are going to guide our thoughts so that they are only positive, and shower ourselves with gratitude. Start by simply saying thank you quietly to yourself. Say thank you for everything you are thinking about and all that you are grateful for. Then, let your “thank you’s” be more specific: “Thank you to my body for supporting me each day I wake”, “Thank you to my feet for taking me everywhere I need to go”, “Thank you to my heart for allowing me to love myself and others”… Once you start to say thank you, you will be pleasantly surprised with how many things you find you are grateful for. Before you know it, your minute will be up!

Begin by noticing your breath, do not change or manipulate it. Notice if your breath is short and shallow or quick and sharp. When you have a good observation of your breath, then start to even out your inhales and exhales. You can inhale through the nose and exhale out the mouth or inhale through the nose and exhale through the nose. If a thought comes in, simply say thank you and return to your breathing. Your mind should begin to quiet. If thoughts continue to bombard you, you can turn your attention to saying “inhale” silently in your mind on each in breath, and “exhale” on each out breath. You could also visualize a cloudy sky and send those thoughts on a cloud to gently passing by, letting them know you will acknowledge them later. Try not to get frustrated if you end up down the rabbit hole of thoughts and loose focus of your breath, simply reset yourself and start again!

Make room for your emotions. Take time to reconnect with your internal self maybe with a walk outdoors, mindful breathing, meditation, etc… Listen to or read something positive. Surround yourself with positive energy and limit stressful encounters with others. Start or continue journaling. Do something you love.

Start by lying on the ground so your belly has enough space to expand. Place both of your hands on your belly, one on top of the other. Take a deep breath in through the nose, feel the belly expanding, and notice your hands moving outwards. If you notice your hands are not moving, make sure you are breathing into the belly and not the chest. To keep the mind from wandering, count on each exhalation. On your first exhalation, count one, on the second, two, and so on all the way to ten. Repeat. This breath will get you into a peaceful state and quiet your mind before you begin your meditation. It can also be used any time throughout the day to center yourself. It is also a great technique for those who suffer from anxiety, depression, or panic attacks.

For this meditation, we will anchor ourselves with the breath and guided visualizations. We will also use some mantras for self-empowerment and inner confidence that will also help us Let's first start by getting into a comfortable position with our palms up and open for an open mind, or face down for grounding ourselves. Gently close your eyes Let's start with a deep inhale through the nose and a nice full exhale Take another deep inhale, filling the belly and exhale Relax your shoulders-- inhale, focus on filling the belly and expanding the ribcage. Continue with these deep breaths. …….. Use this meditation as your opportunity to get grounded in the present moment. Check in with yourself, how is your body and spirit feeling? Maybe you had an exhausting week- or maybe your week is just starting… Let's take another deep inhale through the nose, allowing our chest to expand broadly and proudly. INHALE, releasing any tension in the shoulders on the exhale. Be proud and feel confident. If the mind wanders, that is perfectly okay. Just refocus on the breath and choose to come home to the mind. Every time you wander, come home to the breath. We will get ready to introduce some mantras, and focus on each of our chakras. As you repeat these mantras to yourself, take ownership of the words. Send your breath to the base of your spine, the root chakra. Visualize a glowing red light, shining bright. Repeat the mantra: “I am safe” , “I am safe” , “I am safe” Moving up to your low belly/pelvis area, envision a bright orange light, the sacral chakra. Repeat the mantra “I am creative.”, “I am creative.” , “I am creative.” Bring you attention now to your abdomen just above the navel, the solar plexus chakra. Envision yellow energy shining from you here. Repeat to yourself “I am confident” , “I am confident”, “I am confident”. Taking your attention to your heart space. Breathe in a glowing green light. Think about what the words mean as you say softly to yourself, “I am love.”, “I am love.”, “I am love.” Imagine crystal clear blue light moving through your throat with every inhale and exhale, our throat chakra. Silently repeat to yourself, “I am truth.” , “I am truth.”, “I am truth.”. Now bring your attention to your forehead, Imagine a purple light swirling in the middle of your browline, our third eye chakra. Speak, “I am wisdom,” to your inner self. , “I am wisdom,”, “I am wisdom,” Finally, bring your attention to the top of your head, the crown chakra. Visualize a swirling ball of indigo light, as you repeat, “I am whole.”, “I am whole.”, “I am whole.” Take a deep inhale through the nose taking in the power of these words, filling the lungs all the way down to the belly filling in with all the opportunity that's in the air As you exhale, heal and release, letting go of any remaining tension. Lets turn our awareness in our imagination. We will go to a mountain top. I invite you to visualize yourself. You're standing tall and proud, confident that you are inherently magnificent. Envision the mountain you are on and the scenery around you, feel yourself connected to the earth. You are inherently grounded. You are inherently strong. If you find thoughts or ideas, cross your mind. I invite you to visualize them as clouds in the sky. Observe them at first and then allow them to float by. Sometimes there will be big clouds and sometimes there will be small ones, but remember there will always be a blue sky above, you will always have your higher level of awareness. Thank the clouds for visiting and allow them to pass. Take a deep inhale, relaxing into this mountain top visualization. I now want you to visualize your body surrounded by a white shining light orb. Think of this as your aura shining bright . Notice with each inhale and exhale your light starts to shine brighter and brighter. Feel strong, proud and confident that you have balanced all of your energy centers and remember you can return here to this mountain whenever you need. Take 3 more deep inhale’s and exhales, and slowly start to bring your attention back to your body in the current moment. Start to take small movements in the body- maybe wiggling the fingers and toes, opening and closing the palms of the hands, maybe even rotate the neck from side to side. And slowly begin to open your eye. I hope you had a wonderful journey. Until next time my friends, NAMASTE.

Today we learn how to let go and find our breath.

Today we learn to listen to the body to find stagnant energy and tension and how to let it all go.

Today we will learn some simple breathing techniques you can use everyday depending on what type of energy you are looking to create or tone down.

Today we will have another guided visualization meditation, this time we will meet our spirit guides and learn how to communicate with them whenever we need them most.

Today we will learn how to use additional tools (crystals, oils, sound bowls) to enhance our mediation practice