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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 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. Guided Meditation Exercise: Meeting Your Spiritual Guide with 416 Hz Frequency Duration: 20 minutes Objective: To connect with your spiritual guide through visualization in the Astral plane, enhanced by the resonance of the 416 Hz frequency. Instructions: Setting the Stage: Find a quiet space where you'll remain undisturbed. Ensure you're seated comfortably or lying down with ease. Dim any harsh lighting to set a calming ambiance. Tuning into 416 Hz: Before closing your eyes, start the video with the 416 Hz frequency. Let its vibrations fill the room. Take a few moments to just listen, letting the frequency begin to resonate with your own energy. Note: 416 Hz in gematria primes cipher resonates with the term "visualize." This exact frequency has been found beneficial for such exercises, enhancing one's ability to visualize and connect with higher realms. Beginning Awareness: With the 416 Hz frequency playing in the background, gently close your eyes. Pull your focus inward, grounding yourself in the present moment. Breath Focus: Begin by tuning into your natural breath. Allow it to flow without changing its rhythm. Let each inhalation and exhalation anchor you deeper into your meditation. Heart Rate Calming: As you attune to your breath, feel your heart rate. Let the calming frequency and your breath work together to bring you into a profound state of relaxation. Astral Visualization: Picture yourself being lifted from your physical form, entering the Astral plane—a realm of boundless spiritual potential. Visualizing Your Guide: Begin to form an image of your spiritual guide. Note their appearance—their hair, skin, and aura. Feel the energy they emanate, and let this energy resonate with the 416 Hz frequency. Strengthening the Bond: Spend some moments deepening this connection. Perhaps engage in a silent conversation, seeking guidance or just sharing a moment of peace. Re-grounding: Remember, even if today’s meditation doesn't result in a vivid encounter, the journey itself is crucial. Slowly shift your focus back to your breath, feeling the sensations of your physical form and surroundings. Gradually, when you feel ready, stop the video and open your eyes. Concluding Remarks: The science behind using specific frequencies, like 416 Hz, is fascinating and has been known to help in breaking barriers, facilitating deeper states of meditation. The video accompanying this practice offers more insights into this frequency's effects. Stay patient and persistent. Not every session will be the same, but each one brings its own lessons and experiences. Enjoy your journey within the Astral realm, and trust the process.

Greetings, my friends! I'm Tommy Truthful, and today, I'm here to help you connect with your spirit guide, which you might think of as your Guardian Angel. It's like having a wise friend from the spiritual realm to guide and protect you. Step 1: Find a Quiet Space Let's begin by finding a quiet and peaceful space where you won't be disturbed. You can use calming music if you like. I'll share some music that I find helpful below. When I first started, being in a darker room helped me, but it's not a must. You can make it cozy wherever you feel most comfortable. Step 2: Prepare Your Space If you can, create a dark, cozy environment. You can think of it like a special adventure in the dark! You might remember that the first time I met my spirit guide, I was in something called an isolation deprivation tank. It's like a big bathtub, but it's not too hot or too cold – it's just the right temperature, like your body. There's lots of salt in the water, so you float like a cork! And when you close the lid, it's pitch black. But if you don't have one, no worries – you can use your own bathtub. Just make sure the water isn't too hot or too cold, somewhere between 95 and 99 degrees is just right. Turn off the lights so it's really, really dark. Step 3: Focus on Your Breath Now, let's take a moment to focus on our breathing. You know how when you're trying to calm down after something exciting, you take a deep breath? It's like that. We'll do this for a few minutes. Listen to your heartbeat slowly calming down. You might feel like you're gently falling, and some people say this is when they can step out of their body and go on amazing adventures. Step 4: Visualize Meeting Your Spirit Guide Now, close your eyes and imagine meeting your spirit guide. Mine looked like pure energy, like a bright outline of a person, but made of pure light. Tell your spirit guide that you'd like to meet them. Keep thinking about this – it might take a little while, and that's okay. I didn't meet my spirit guide right away; it took me months. I also had to make sure my body was healthy by getting rid of toxins and heavy metals. I boosted my vitamin D3 and turmeric intake to help my "third eye" (that's like your spiritual antenna) work better. Step 5: Practice and Patience Don't get discouraged if you don't meet your spirit guide on the first try. Keep doing this exercise daily, and you'll get there. Some things take time. Just like learning a new game or a musical instrument, it might take a while before you get really good at it. Remember, we're all on our unique journey to connect with our spirit guides. Keep visualizing yourself meeting your guide and being led by them. It might take a bit longer for some, but that's okay. Keep exploring, and you'll discover amazing things on your spiritual path.

Setting Yourself Up for Success When Meditating Meditation, when practiced regularly and with intent, can profoundly improve your mental clarity, reduce stress, and increase your overall sense of well-being. To fully tap into the transformative power of meditation, it's essential to create an optimal environment and approach it with the right mindset. Here’s a comprehensive guide on setting yourself up for success when meditating. 1. Choose the Right Time: Consistency is Key: Pick a time that works best for you, whether it's early in the morning, during a lunch break, or before bedtime. The key is consistency. When You're Alert: If you’re prone to falling asleep, it might be best to avoid meditating right before bed. 2. Create a Comfortable Space: Dedicated Area: Dedicate a specific area in your home for meditation. Over time, this space will hold the energy of your consistent practice. Minimal Distractions: Ensure the space is free from noise and potential interruptions. Consider using earplugs or noise-canceling headphones if needed. Comfortable Seating: Use a cushion, chair, or mat, whatever helps you sit comfortably for an extended period. 3. Wear Comfortable Clothing: Loose and Light: Wear loose-fitting clothes that won’t restrict your breathing or circulation. Consider Layers: As your body can cool down when meditating, wearing layers can help regulate your body temperature. 4. Start with Short Sessions: If you’re new to meditation, begin with shorter sessions (5-10 minutes) and gradually increase the duration as you become more comfortable. 5. Use Guided Meditations or Apps: As a beginner, guided meditations or meditation apps can provide direction and structure. 6. Focus on Your Breathing: Natural Breathing: Pay attention to your breath. Feel the rise and fall of your chest or the sensation of air at the tip of your nose. Counting Breath: Some find it helpful to count breaths as a way to stay focused. 7. Embrace a Beginner's Mind: Stay Open: Approach meditation with an open, curious mindset. Each session will be different, and that’s okay. Be Kind to Yourself: If your mind wanders, gently bring it back without judgment. 8. Manage Expectations: Patience is Essential: Understand that meditation is a skill that takes time to develop. Celebrate small milestones along the way. Every Experience is Valid: Some sessions will feel profound, while others might seem mundane. Both are valuable. 9. Educate Yourself: Books and Courses: Delve into literature on meditation or consider taking a course. The more you learn, the deeper your practice can become. 10. Join a Meditation Group: Community Support: Joining a group can offer support, motivation, and shared experiences. It can also help in refining your techniques. 11. Stay Hydrated and Well-Nourished: A well-nourished body supports a clear mind. Drink water and eat a light, healthy snack if you're hungry before meditating. 12. Document Your Journey: Meditation Journal: Keeping a journal can help you track your progress, insights, and the changes you observe over time. In Conclusion Setting yourself up for success in meditation requires both physical preparation and a mental commitment. By establishing a dedicated space, understanding the importance of consistency, and continuously seeking knowledge on the subject, you can profoundly deepen your meditation experience and enjoy its myriad benefits. Remember, the journey of meditation is unique for everyone. Enjoy the process and the journey itself.

The One-Minute Gratitude Guide: Harnessing Positive Energy The Power of Positive Thinking: Engaging in positive thinking can be a transformative experience. Positive thoughts not only uplift our spirits but also have a ripple effect, influencing our actions, emotions, and overall well-being. Infusing gratitude into our consciousness acts as a balm, soothing the anxieties of daily life and creating a foundation for contentment. The Exercise: Cultivating a Gratitude Attitude Step-by-step Breakdown: Preparation: Choose a serene spot, free from distractions, where you can feel at ease. Seat yourself comfortably. Have your timer within reach. Set the Timer: You're allotting one dedicated minute to immerse yourself in gratitude. Begin with Broad Gratitude: Commence the timer and softly utter "thank you" to yourself. This sets the tone for your one-minute gratitude journey. Dive Deeper: Transition from the general expression of thanks to more detailed gratitude. This specificity allows for a richer experience and encourages you to recognize the smaller blessings you might often overlook. "Thank you for the air I breathe, sustaining me moment by moment." "Thank you to my body for its unwavering strength and resilience." "Thank you to my feet for carrying me on life's adventures." "Thank you to my heart for its endless capacity to love and be loved." Savor the Flow: As you delve into this exercise, you'll find a natural rhythm and progression of gratitude. The more you search within, the more aspects you'll find deserving of your thanks. Conclusion: The timer's chime will signal the end of your dedicated gratitude moment. However, the feelings and benefits will resonate much longer. Why This Exercise is Essential: Positive Reinforcement: It strengthens neural pathways associated with positivity and happiness, fostering a brighter outlook on life. Elevated Mood: Acknowledging the good in our lives releases endorphins and serotonin, the body's natural "feel good" chemicals. Enhanced Awareness: Recognizing and appreciating the myriad things you're thankful for expands your perspective, making you more attuned to the joys around you. Beyond the Minute: The beauty of this exercise lies not just in the minute of gratitude but also in the ripple effect it creates. Over time, you'll likely notice a shift in your overall mindset. The more frequently you recognize the blessings in your life, the more attuned you'll become to positivity even outside of this guided minute. Remember, gratitude is a muscle that grows stronger with regular use. This one-minute practice is a simple yet profound step towards building a life filled with appreciation and joy.

Managing Your Energies for a Vibrant Life Introduction: Energy, the invisible force that shapes our existence, is in a state of perpetual flux. Its dynamic nature influences our lives, often in ways that are subtle yet profound. Recognizing and understanding these energies allows us to thrive in harmony. 1. Recognizing The Influence of External Energies: Interactions: Each interaction we engage in, be it with people, environments, or experiences, comes with its own energy signature. Some interactions uplift, while others deplete. Events and Circumstances: Not every day is the same. Some events leave us jubilant, while others can be draining or even traumatic. 2. The Residual Impact of Energy: Emotional Imprints: High-intensity events, particularly those that are emotionally charged or traumatic, leave a lasting mark on our energy field. Often, this manifests as a feeling of heaviness or tension. Physical Resonance: Our body is a canvas that paints the story of our emotional journey. Tensions from past traumas or unresolved emotions can be felt as tightness or discomfort in areas like the hips, back, neck, and jaw. 3. The Importance of Energy Maintenance: Physical Level: Physical activity, like exercise, yoga, or even a simple walk, can help in releasing stored tensions and rejuvenating the body. Emotional/Mental Level: Emotional expression, journaling, or counseling can provide an outlet for pent-up feelings and thoughts. Spiritual Level: Meditation, mindfulness, and spiritual practices help in aligning ourselves with our core essence, facilitating healing and grounding. 4. Daily Practices for Vibrant Energy: Breathing Exercises: Deep, conscious breathing can act as an instant detox for negative energies. Breathwork, like the 'Box Breathing' or 'Alternate Nostril Breathing,' can be immensely beneficial. Grounding: Connecting with nature, either by walking barefoot on grass or hugging a tree, helps in rooting our energy and releasing excess static. Energy Healing Modalities: Practices such as Reiki, Qi Gong, or Tai Chi are designed to balance and enhance our energy field. Mindful Meditation: Taking a few minutes daily to simply be present can assist in recognizing and releasing unwanted energies. Visualizations: Picture a waterfall of light washing over you, cleansing and recharging your aura. Conclusion: To live a life of joy, vitality, and vibrancy, we must become stewards of our own energy. By recognizing, understanding, and nurturing our energy field, we not only enhance our own well-being but also contribute positively to the collective energy field we all share. Harnessing Your Energy: Unlock the Power Within & Empower Your Life

1. Root Chakra (Muladhara): Location: Base of the spine, at the tailbone. Color: Red. Element: Earth. Function: The root chakra represents your foundation, stability, and connection to the physical world. It's associated with survival, security, and basic human needs. Balancing: To fine-tune the root chakra, practice grounding exercises like walking barefoot on natural surfaces, yoga poses such as the mountain pose (Tadasana), and affirmations that focus on safety and security. 2. Sacral Chakra (Svadhishthana): Location: Below the navel, in the lower abdomen. Color: Orange. Element: Water. Function: The sacral chakra governs emotions, creativity, sensuality, and relationships. It's linked to pleasure, passion, and self-expression. Balancing: To balance the sacral chakra, engage in creative activities, explore your emotions through journaling or therapy, practice hip-opening yoga poses, and cultivate healthy relationships. 3. Solar Plexus Chakra (Manipura): Location: Above the navel, in the upper abdomen. Color: Yellow. Element: Fire. Function: The solar plexus chakra is associated with personal power, self-esteem, confidence, and willpower. It's linked to your sense of identity and control over your life. Balancing: To fine-tune the solar plexus chakra, engage in activities that boost your self-esteem, practice mindful breathing and meditation to build inner strength, and focus on setting and achieving personal goals. 4. Heart Chakra (Anahata): Location: In the center of the chest, near the heart. Color: Green. Element: Air. Function: The heart chakra represents love, compassion, forgiveness, and emotional healing. It's related to your ability to give and receive love and form meaningful connections. Balancing: To balance the heart chakra, practice acts of kindness, practice forgiveness, engage in heart-opening yoga poses, and meditate on love and compassion. 5. Throat Chakra (Vishuddha): Location: In the throat area. Color: Blue. Element: Ether or Space. Function: The throat chakra governs communication, self-expression, and truthfulness. It's associated with clear and honest expression of thoughts and feelings. Balancing: To fine-tune the throat chakra, practice mindful and truthful communication, sing or chant, engage in neck stretches and yoga poses, and express your thoughts and feelings through creative outlets. 6. Third-Eye Chakra (Ajna): Location: Between the eyebrows, slightly above the bridge of the nose. Color: Indigo or deep blue. Element: Light. Function: The third-eye chakra is linked to intuition, insight, and perception beyond the physical world. It's associated with inner wisdom and spiritual awareness. Balancing: To balance the third-eye chakra, practice meditation and visualization exercises, explore your intuition, and cultivate mindfulness and self-awareness. 7. Crown Chakra (Sahasrara): Location: At the top of the head. Color: Violet or white. Element: Thought. Function: The crown chakra represents pure consciousness, connection to the divine, and spiritual enlightenment. It's associated with a sense of oneness with the universe. Balancing: To fine-tune the crown chakra, engage in spiritual practices such as meditation, prayer, and energy work. Foster a sense of gratitude, seek higher knowledge, and connect with your inner spiritual self. Balancing and fine-tuning the chakras often involves a combination of meditation, yoga, energy healing, mindfulness practices, and self-reflection. It's essential to work on these energy centers to maintain holistic well-being and harmony in your life. Remember that chakra work is a personal journey, and what works best for you may vary.

Introduction: Enhancing your meditation practice can be a powerful way to promote relaxation, focus, and spiritual openness. One effective method to create a positive meditation environment is by using essential oils and crystals. These natural tools work on an energetic level, helping to shift the energy and vibrations around you, and ultimately supporting, comforting, and motivating you during your meditation journey. Essential Oils for Meditation: Essential oils can play a significant role in enhancing your meditation experience. They can stimulate your senses, promote relaxation, and create an ambient space conducive to deep focus. Here's how you can use essential oils effectively: Diffusion: Use an essential oil diffuser to disperse the aroma throughout your meditation space. The gentle scent can help clear your mind and promote relaxation. Consider using oils like: Sandalwood: This oil is excellent for breaking up negative thoughts and stress in the mind. If you struggle with an overactive mind during meditation, sandalwood can help you find balance and grounding. Lavender: Known for its calming properties, lavender is perfect for achieving mental clarity and relaxation. It can be especially helpful if you tend to feel restless during meditation. Clary Sage: Similar to sage used for space clearing, clary sage oil can help eliminate negative energies and distracting thoughts during meditation, elevating your mood and fostering a positive experience. Frankincense: Often considered the most powerful essential oil for spiritual connection, frankincense helps with grounding, balance, and openness. It can relieve stress, reduce pain, and clear nasal passages, making it a versatile choice. Eucalyptus: If you experience breathing difficulties during meditation, eucalyptus oil can help clear airways and ease chest tightness, allowing you to breathe deeply and comfortably. Neroli: This transformative oil can enhance mindfulness, clarity, and inner peace during meditation. It promotes self-love, reduces fears, and inspires creativity. Topical Application: You can also apply essential oils directly to your skin. Consider these application methods: Self-Directed Inhalation: Apply a drop or two of essential oil to your palms, rub them together, and cup your hands to your nose. Take slow, deep breaths to inhale the aroma, allowing it to calm and center you. Pulse Points: Apply a small amount of oil to your pulse points, such as your wrists or temples. The scent will linger, providing a subtle and constant reminder of your meditation intentions. Sore Areas: If you have physical discomfort, like muscle soreness, apply diluted essential oils to the affected areas to promote relaxation and alleviate distractions. Conclusion: By incorporating essential oils into your meditation practice, you can deepen your experience, promote relaxation, and create a positive and calming atmosphere. Experiment with different oils to discover which ones resonate best with you. With patience and practice, you'll find that essential oils can be a valuable tool on your meditation journey, helping you achieve greater mindfulness and spiritual growth. Enjoy your meditative adventures!

Did you ever notice the long gorgeous strand of beads your yoga instructor wears? These strings of beads are actually a traditional tool of meditation used by a variety of cultures across the world. They are called mala beads and are used during meditation when you focus on repeating a mantra or intention. The mala itself traditionally has 108 beads and is used during meditation as a way to count breaths or repetitions of a mantra. For examples of mantras take a peak back at Day 2 of our challenge! Most malas have a tassel or guru bead, which marks the beginning and the end of your meditation. Malas are a helpful way to keep your mind focused and help guide your attention if your mind drifts. How to Use Mala Beads: Set yourself up for your meditation. Find a comfortable, quiet seat. Focus on the mantra or intention you will be meditating on. Using your right hand, drape the beads over either your middle finger or the ring finger. Repeat the mantra in your mind, drawing the mala toward you with your thumb. One bead equals one repetition. When you reach the guru bead, you have made it through one cycle. You can choose to stop here or maybe continue your meditation by rotating the mala and counting down the other side.

Come to a comfortable seat. -You can sit on a chair, feet planted on the ground. Spine nice and tall. -You can sit on the floor, couch or bed in a crossed-legged seat. Spine nice and tall. Close your eyes and bring your attention to your breath. Take a nice deep slow inhale through the nose; fill up the lungs with air. Then exhale through the nose or month, emptying as much breath as you can. When you notice your mind starting to wander—don’t worry, its just human nature—return your focus to your breath. Maybe say the words INHALE and EXHALE on each breath to give you something to focus on. We are going to start by letting our minds think about everything and anything. Sometimes when we tell ourselves to stop thinking about things and become quiet, our mind retaliates and goes into hyper-drive. For 1 whole minute, I want you to Let your thoughts pour in… You can think about your stresses from your day or week, and all of the possible scenarios you have been obsessing over. I will call you back when your minute is up. ((TIME ! MIN)) What did you notice about the thoughts you let flood your mind for the last minute? Were these mostly positive or mostly negative thoughts? Likely these thoughts were your most stressful, pressing and likely negative thoughts But that’s ok, for the next 1 minute, we are going to guide our thoughts so that they are only positive, and shower ourselves with gratitude. We are going to start by simply saying thank you quietly to ourselves. 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”… I will call you back when your minute is up. ((TIME 1 MIN)) Were you able to flood your mind with positive, loving thoughts? If not, that is okay… we will now turn our attention to our breaths. Begin by noticing your breath, do not change or manipulate it. Notice if your breath is short and shallow or quick and sharp. Now 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 regain your focus. We will now 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 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 my friends, you should feel so proud you took this trip, and all you accomplished along the way. Until next time my friends, NAMASTE.

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

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.