Week 1
Meditation
Return your focus to the power of your breath, using long exhales to let go of negativity and distracting thoughts. You'll learn a new mantra, and also practice a mudra (hand position) to help balance your mind and clear negative energy. Relax into a space of calm and actively blow any unwanted thoughts away. Props Suggested: A blanket or bolster.
Meditation
With your hands in Gyan Mudra, practice a breath technique that will wash stress and tension away. You'll build up to an eight-part inhale, then release with a long exhale, as you let go of anything currently disturbing your peace. Notice how this simple practice shifts the quality of your energy and fills you with a feeling of calm. Props Suggested: A blanket or bolster.
Meditation
Focus and attune your mind by inhaling and exhaling with a four-part breath. With your hands in prayer, use this breath to release fatigue and energize your entire body. After just ten minutes, you'll walk away feeling emotionally balanced and invigorated. Props Suggested: A blanket or bolster.
Week 2
Meditation
Open the flow of energy to your heart center with a practice focused on joy. Concentrate on the mantra Sa Ta Na Ma while smiling and holding a mudra of happiness. Sit tall and observe the quality of your mind, allowing your smile to remain on your face throughout the day. Props Suggested: A blanket or bolster.
Meditation
Balance the hemispheres of your brain by inhaling and exhaling equally. Gradually begin to lengthen each breath while holding your hands in Gyan Mudra. You'll create inner stability and a deep sense of calm while releasing any negative tension. Props Suggested: A blanket or bolster.
Meditation
Experience your own vastness by accessing your neutral mind through a powerful mantra meditation. With your hands in Buddhi Mudra, concentrate on the mantra Wahe Guru. Focus the sound of the mantra at your third eye, anchoring yourself to the present and cultivating a space of neutrality. Props Suggested: A blanket or bolster.
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