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Today you will be guided through a 10min visualization meditation. We will take a trip to our cabin in the woods and enjoy a soak in the natural hot springs.

Today we will close the eyes and tune inside our bodies to harness the power and energy of our chakras.

Balanced Breathing Technique: A Detailed Guide Purpose: The Balanced Breathing Technique, also known as the "4-4-4 Breath" or "Box Breathing," is designed to stabilize the flow of breath, calming both the mind and body. By equalizing the phases of inhalation, retention, and exhalation, you create a rhythmic pattern that soothes the nervous system and facilitates focus. How to Practice Balanced Breathing: Starting Position: Sit or lie down comfortably, ensuring your back is straight to allow for unobstructed airflow. Close your eyes to minimize external distractions and place one hand on your belly to feel its rise and fall. Preparation Breath: Begin by taking a long, deep breath in and out through the nose. This initiates the process and prepares the body for the rhythmic breathing that follows. Inhalation: Slowly inhale through the nose for a count of 4 seconds. Ensure the breath starts from your diaphragm, causing your belly to expand outward, promoting deep, abdominal breathing. Retention: Once you've inhaled fully, hold the breath for another count of 4 seconds. This retention allows the oxygen to saturate your bloodstream. Exhalation: Gently exhale through the nose for the same count of 4 seconds, emptying the lungs completely. Rhythm: This 4-4-4 rhythm (inhalation-retention-exhalation) should be repeated 6-8 times, or as often as you find comfortable. Benefits: Preparation for Meditation: The rhythmic nature of this breath helps clear the mind and center one's focus, paving the way for deeper meditation. Stress Reduction: Regular practice can reduce feelings of anxiety and stress by promoting relaxation of the body and mind. Improved Sleep: Practicing this breath before bedtime can assist in slowing down the mind's chatter, preparing you for a restful night's sleep. Tips: Ensure your breathing is smooth and not forced. With practice, you can adjust the count or increase repetitions as per your comfort. Always listen to your body. If you feel any discomfort, take a break and resume regular breathing. Balanced Breathing with Sound Healing: A Comprehensive Guide Introduction: Combining the Balanced Breathing Technique, or the "4-4-4 Breath," with sound frequencies can elevate the experience and lead to deeper relaxation and healing. The use of specific sound frequencies, like 528 Hz and 852 Hz, has been believed to resonate with our body's own frequencies and promote healing and transformation. The Numerological Connection: The phrase "four four four" equates to 582 in Fibonacci numerology. Interestingly, 528 Hz and 852 Hz frequencies are derived from this number by rearranging the digits. These frequencies are both parts of the ancient Solfeggio scale, often used in sound healing. How to Practice Balanced Breathing with Sound Healing: Environment: Find a quiet, comfortable space where you won't be disturbed. Connect to either of the provided YouTube links on a speaker or headphones: 852 Hz - LET GO of Fear, Overthinking & Worries | Cleanse Destructive Energy | Awakening Intuition 528Hz | Brings Positive Transformation | Heal Golden Chakra | Whole Body Cell Repair Set the volume at a comfortable level. Initiate the Sound Healing: Begin the chosen sound frequency video. Allow a few moments for the vibrations to fill the space and resonate with you. Balanced Breathing: Follow the previously explained 4-4-4 breathing technique (inhalation-retention-exhalation) while listening to the sound frequency. Benefits: Enhanced Healing: The combination of deep, rhythmic breathing and sound healing frequencies can provide more pronounced calming effects, deeper relaxation, and emotional release. Frequency Resonance: 528 Hz is often associated with transformation and DNA repair, while 852 Hz is linked with letting go of fear and awakening intuition. By listening to these frequencies, you align your body's energy with these healing vibrations. Deepened Meditation: The fusion of breathwork and sound healing can lead to a deeper meditative state, amplifying the benefits of both practices. Conclusion: Integrating sound healing frequencies into your balanced breathing practice is a synergistic approach to well-being. The chosen frequencies, 528 Hz and 852 Hz, further support the harmonizing effects of the 4-4-4 breath, creating an enriched environment for healing, relaxation, and personal growth.

The Benefits of Meditation: A Comprehensive Breakdown Meditation, an age-old practice rooted in various cultures and traditions, has gained modern popularity due to its vast range of benefits. From physiological to psychological and beyond, meditation offers a holistic approach to well-being. Here’s a detailed breakdown of the multifaceted benefits of incorporating meditation into your life. 1. Psychological and Emotional Benefits: Stress Reduction: Meditation helps in lowering the levels of cortisol, the stress hormone, reducing feelings of anxiety and tension. Enhanced Emotional Well-Being: Regular meditation can lead to an improved mood, higher levels of contentment, and reduced symptoms of depression. Boosted Self-Awareness: Mindful meditation encourages introspection, helping you become more in tune with your thoughts and feelings. Improved Focus and Concentration: Meditation sharpens attention and extends the duration one can concentrate on a task. Enhanced Creativity: Some forms of meditation can stimulate creative thinking. Reduced Symptoms of Anxiety Disorders: Mindfulness and other meditation practices have been linked to decreased anxiety levels. 2. Physiological Benefits: Lower Blood Pressure: Meditation can lead to better blood circulation and reduced strain on the heart. Better Sleep: Regular practitioners often report improved sleep patterns and deeper rest. Strengthened Immune System: Reduced stress can boost the immune system, helping to fend off illnesses. Decreased Inflammation: Chronic inflammation can lead to numerous health issues, and meditation can help in reducing it. Hormonal Balance: Meditation can regulate the production of beneficial hormones and reduce those that can be harmful. 3. Cognitive Benefits: Memory Enhancement: Meditation has shown to improve memory recall and prevent age-related memory loss. Cognitive Flexibility: Regular meditation can increase the brain's ability to process information and adapt to new situations. Reduction in Age-Related Cognitive Decline: Some studies suggest meditation can help protect the brain from aging. 4. Spiritual Benefits: Deepened Self-Connection: Meditation fosters a deeper understanding of oneself beyond the physical realm. Sense of Oneness: Transcendental experiences during meditation can lead to feelings of interconnectedness with all living beings. Increased Compassion: Metta or loving-kindness meditation fosters feelings of compassion towards oneself and others. Enhanced Intuition: Meditation can sharpen intuition, making individuals more receptive to inner guidance. 5. Lifestyle Benefits: Better Decision Making: With clearer focus and reduced impulsivity, decision-making processes improve. Improved Relationships: Enhanced self-awareness and increased empathy can lead to healthier interpersonal interactions. Addiction Management: Meditation increases self-control and awareness of triggers for addictive behaviors, aiding in the management and recovery from addictions. 6. Physical Benefits: Increased Energy: Some people report feeling more energized after meditating. Pain Management: Meditation can reduce the perception of pain in the brain, making it an adjunct tool for chronic pain management. Improved Breathing: Breath-focused meditation practices can enhance respiratory function. In Conclusion Meditation is more than just a moment of tranquillity. It’s a transformative practice that can reshape various facets of life, fostering a deeper sense of understanding, resilience, and overall wellness. Whether you’re seeking spiritual depth, emotional stability, or cognitive enhancement, the benefits of meditation can be profound and far-reaching.

The One-Minute Thought Torrent: Understanding the Nature of an Active Mind The Paradox of the Human Mind Isn't it ironic? The more we try to suppress our thoughts, the louder and more insistent they seem to become. It's a common experience. The moment we ask our mind to settle, it rebels, accelerating its chatter. This phenomenon is much like telling someone not to think of a pink elephant. The very command plants the image firmly in one's mind. The Exercise: Embrace the Storm Rather than resisting, let's harness this aspect of our mental makeup. By giving our mind a set timeframe to go wild, we can use this natural inclination to our advantage. Step-by-step Breakdown: Preparation: Find a quiet space where you can sit comfortably. Make sure there are minimal distractions. Have a timer at the ready. Set the Timer: For one minute, you're going to let your mind run wild. Unleash the Torrent: Start the timer. Allow every thought to rush in. Don't judge or resist. From the mundane worries of the day to the grand anxieties of life, from past regrets to future uncertainties, let them all flood in. Visualize it as a storm of thoughts, each drop representing a different idea or concern. STOP: The moment the timer chimes or vibrates, halt the flow. Imagine a giant 'STOP' sign in your mind. This is the boundary you've set for these roaming thoughts. Reflect: In the initial stages, you might notice a skew towards negative thoughts. This is common and is a testament to the stresses and strains of our daily lives. Don't be disheartened. The very act of noticing is a step towards mindfulness. Why This Exercise Matters: This exercise does two primary things: Catharsis: By allowing your mind this controlled release, you're providing an outlet for built-up stress, tension, and anxiety. Awareness: The more you practice, the more you become aware of the patterns of your thinking. Over time, you'll recognize recurring themes, worries, or obsessions. This self-awareness is the first step towards mental transformation. Progressing Forward: As you become adept at this exercise, you'll find that the balance of negative and positive thoughts starts to shift. Our aim is to bring more positivity into this one-minute torrent, transforming it from a storm to a gentle, nourishing rain. Remember, the journey to a calm and positive mind is continuous. Every effort, every exercise, and every moment of self-awareness brings you a step closer to mental peace and clarity.

The Discipline of Stillness: Cultivating Body-Mind Harmony Introduction: When one thinks of meditation, the image that often comes to mind is that of a serene individual, sitting motionless with a still body and a calm mind. However, for many, achieving such stillness can be a real challenge. The body's innate restlessness becomes particularly noticeable during meditation, but learning to harness this restlessness is key to deepening one's meditative experience. Step-by-step Breakdown: Recognize the Restlessness: Before you can manage the restlessness, you must first acknowledge it. As you sit to meditate, notice any urges to move, itch, or shuffle. Setting the Foundation: Choose a comfortable meditation posture, ensuring your back is straight and you're supported. This reduces the physical discomfort that can lead to fidgeting. The Timer Technique: Start Small: Set a timer for 1 minute, and for that duration, aim to sit absolutely still. Progress Gradually: If you succeed in maintaining stillness for 1 minute, challenge yourself further by increasing the time to 2 minutes in your next session. Celebrate Progress: Continue incrementally increasing the time as you become more adept at maintaining stillness. Visualize Still Waters: Imagine your mind as a serene lake. Any movement or fidgeting creates ripples in this lake, disrupting its tranquility. Visualize the consequences of your movements, and use this imagery to reinforce the desire for physical stillness. Distractions and Forgiveness: It's natural to occasionally succumb to restlessness. Instead of becoming frustrated, gently bring your focus back and continue the practice. Remember, meditation is a journey, and each session provides a learning opportunity. Deepening Your Practice: Over time, as you cultivate stillness, you'll likely notice a positive shift in your meditation sessions. The tranquility of a motionless body complements the calmness of a settled mind, leading to more profound meditations. Why Cultivating Stillness is Important: Enhanced Concentration: By not succumbing to distractions, your mind remains more focused, aiding deeper introspection. Physical Awareness: Sitting still can elevate your awareness of your body, leading to a stronger mind-body connection. Harmonious Energy Flow: Constant movement can disrupt the flow of energy. A still posture can promote a more harmonized energy circulation. Reinforces Discipline: Cultivating physical stillness can bolster discipline, which can be beneficial in other aspects of life. Conclusion: The journey towards achieving physical stillness during meditation is an exercise in patience, discipline, and self-awareness. As you develop this skill, not only will your meditation sessions become more enriching, but you'll also cultivate a deeper sense of harmony between your body and mind.

Deep Dive into Self-awareness: A Meditation Guide 1. Preparation: Find a Quiet Space: Choose a place where you won't be disturbed. It can be a cozy corner of your room, a serene spot in a garden, or any place you feel connected and at peace. Comfortable Seating: Opt for a comfortable posture. Sit cross-legged on the floor, on a cushion, or use a chair if that's what suits you. Ensure your back is straight, and your hands rest comfortably on your lap. 2. Beginning Your Meditation: Breathing: Begin with deep, conscious breaths. Inhale deeply, filling your lungs and expanding your diaphragm. Exhale slowly, releasing all the air and any tension. 3. Guided Focus: Tuning into Priorities: As you maintain a rhythm with your breathing, begin to reflect on your life's priorities. What truly matters to you? Is it family? Career? Personal growth? Let these priorities surface naturally. Acknowledge Distractions: Recognize thoughts or concerns that don't align with your present priorities. Understand that it's natural for these to arise. The key is not to dwell on them but to recognize and gently set them aside. Releasing What Doesn’t Resonate: Once you've identified thoughts or concerns that don't align with your present priorities, envision yourself releasing them. Imagine them as balloons floating away into the sky or leaves drifting down a stream, moving further and further away from you. 4. Confronting Negativity: Acknowledgment: It's crucial to understand that negative thoughts or emotions are a natural part of the human experience. The first step in releasing them is to acknowledge their presence without judgment. Visualization: Imagine each negative thought or emotion as a cloud. See it for what it is, and then visualize it drifting away, clearing the sky of your mind. 5. Grounding Yourself: Focus on the Present: Anchor yourself in the here and now. Feel the ground beneath you, listen to the subtle sounds around you, and tune into the rhythm of your heartbeat. Affirmation: Silently tell yourself, "I am here. I am present. I choose what stays and what goes in my life." 6. Closing Your Meditation: Gratitude: Before you conclude, take a moment to express gratitude. Thank yourself for taking the time, and be thankful for the insights and clarity you've achieved. Gentle Return: Slowly bring your awareness back to the room. Wiggle your fingers and toes, gently roll your neck and shoulders, and when you're ready, open your eyes. Conclusion: Your meditation practice is a personal journey. It allows you to delve deep into your innermost feelings and thoughts, providing clarity and focus. Remember, each session can be different, reflecting what you feel and need at the moment. Embrace the journey and celebrate the progress you make with each session. Effective Way To Get Into Deeper States Of Meditation Guided By Sadhguru | Sadhguru On

Welcome to today's meditation class, titled "Meditation for Mind and Body Wellness" by Tommy Truthful. I've been practicing meditation for over 17 years, and I'm excited to guide you on a journey to achieve inner peace and reduce stress through mindfulness meditation. Introduction: Just like we exercise our bodies, it's essential to exercise our minds daily. Meditation has been scientifically proven to improve our health by reducing stress, which allows the body and mind to naturally release endorphins, relax, and heighten awareness. Let's delve into a simple mindfulness meditation exercise that you can do daily to reduce stress and create balance in your life. The Meditation Exercise: Find a Comfortable Space: Start by finding a quiet and comfortable place to sit or lie down. It could be a chair, cushion, or even the floor. Ensure you won't be disturbed during your meditation. Close Your Eyes: Gently close your eyes to block out visual distractions and help you focus inward. Settle Your Body: Take a moment to let your body settle into a comfortable position. Relax your muscles and find a posture that allows you to be at ease. Focus on Your Breath: Shift your attention to your breath. Pay close attention to the sensation of the air surrounding and touching your body. Notice the Inhale and Exhale: Observe the natural rhythm of your breath as it enters your body through your nose and/or mouth, travels down your throat, and fills your lungs during each inhale. Similarly, notice the sensation of your breath as it exits your body during each exhale, moving up the throat and out through the nose and/or mouth. Breathe Naturally: Allow your breath to flow naturally, without trying to manipulate or control it. Let your body breathe at its own pace; there's no need to breathe quickly or forcefully slow it down. Focus on a Specific Point: Concentrate your attention on a specific point related to your breath. It could be the sensation at the tip of your nose, the movement of the air at the back of your throat, or the expansion and contraction of your lungs. Choose the point that feels most prominent to you. Stay Present: Your mind may wander as thoughts, emotions, or other sensations arise. When this happens, gently acknowledge them without judgment and return your focus to your chosen point of attention. Remember, it's okay for your mind to wander; simply bring it back, one breath at a time. Repeat the Process: Continue to follow the path of your breath, one breath at a time, maintaining your awareness on the chosen point. Keep returning to your breath whenever your mind drifts away. Closing the Meditation: After a suitable period, when you feel ready, slowly open your eyes. Take your time, and as you do, maintain a sense of calm and mindfulness. Congratulations! You've completed today's mindfulness meditation exercise. By practicing this daily, you'll gradually reduce stress, enhance your awareness, and improve your overall well-being. Remember that meditation is a journey, and with consistent effort, you'll experience its numerous benefits in your life.

Introduction: This Chakra Meditation Exercise combines breath awareness, guided visualization, and mantra repetition to balance and harmonize the seven chakras. Each step of the meditation focuses on a specific chakra and its associated attributes. Step 1: Preparation Begin by finding a comfortable seated position with your palms facing up for an open mind or facing down for grounding. Gently close your eyes to minimize external distractions. Step 2: Breath Awareness Start with a deep inhale through the nose, filling your lungs. Exhale fully, letting go of any tension. Take another deep breath, focusing on the expansion of your belly. Continue deep, mindful breaths to anchor yourself in the present moment. Step 3: Grounding Check in with your body and spirit, assessing how you feel in the moment. Acknowledge any fatigue or stress you may be carrying. Inhale deeply through the nose, expanding your chest. Release tension on the exhale. Cultivate a sense of pride and confidence. Step 4: Refocusing the Mind Acknowledge that if your mind wanders during the meditation, it's okay. Bring your focus back to the breath whenever distractions arise. Remind yourself that each wandering thought is an opportunity to return to the present. Step 5: Introduction to Mantras Prepare to work with mantras to balance each chakra. Visualize each chakra as a glowing sphere of energy along the spinal column. Begin at the base of the spine, the root chakra, represented by a red light. Repeat the mantra "I am safe" three times, taking ownership of these words. Step 6: Chakra Mantras Move up to the sacral chakra, an orange light, located in the lower abdomen. Repeat "I am creative" three times. Transition to the solar plexus chakra, a yellow light above the navel. Repeat "I am confident" three times. Shift your attention to the heart chakra, a green light in the chest area. Repeat "I am love" three times. Proceed to the throat chakra, represented by a blue light at the throat. Repeat "I am truth" three times. Move to the third eye chakra, a purple light between the eyebrows. Repeat "I am wisdom" three times. Finally, focus on the crown chakra, an indigo light at the top of the head. Repeat "I am whole" three times. Step 7: Integrating the Mantras Inhale deeply through the nose, absorbing the power of the mantras. Exhale, releasing any remaining tension in your body. Allow the mantras to resonate within you. Step 8: Visualization Imagine yourself on a mountain top, standing tall, proud, and confident. Visualize the mountain and the natural scenery around you, connecting to the Earth's energy. If distracting thoughts arise, envision them as clouds in the sky, observing them and allowing them to pass. Remember that above the clouds, there is always a blue sky representing your higher awareness. Inhale deeply, sinking into this mountain visualization. Step 9: Aura Visualization Visualize your body surrounded by a bright, shining white light, representing your aura. With each breath, allow your aura to shine brighter, filling you with strength and confidence. Know that you've balanced your energy centers. Step 10: Returning to the Present Take three more deep breaths, absorbing the opportunity in the air. Exhale, releasing and healing. Slowly transition your awareness from the visualization back to your physical body and the current moment. Begin to gently move your body, such as wiggling fingers and toes, and gradually open your eyes. Conclusion: This Chakra Meditation Exercise aims to harmonize your energy centers, providing a sense of balance and confidence. Use this meditation whenever you need to recenter yourself and remember that you can return to the mountain visualization at any time. Until next time, NAMASTE. All 7 Chakras Healing Music, Full Body Energy Cleanse, Aura Cleanse, Chakra Balancing

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.

Learn methods to quiet the mind and stay connected to your breath (5 minutes is longer than you think!)

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