Meditation Practices

Progressive Breathing – Guided Meditation

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(2:02) Quick Stress Reduction.

This guided meditation is a quick way to relax the mind and body that is perfect way to calm down in the midst of stressful situations, noisy, chaotic environments.

It is very fast and done with the eyes open, so you can do it in meetings, in restaurants, at social gatherings, etc.

You simply redirect your focus to your breath and deepen it gently. This allows you to shift your attention away from stress for a few moments, calming your mind and body, so that you can return to the situation in a better state.

Enjoy!

Progressive Breathing Instructions:

  1.  Start by looking down a comfortable distance in front of you at the floor, desk or table.
  2. With your eyes gazing down (open), shift your attention to your breath. Notice your breath as it is moving in and out of your body.
  3. Take a few breaths where each breath is a little bit longer and a little bit deeper than the breath before.
  4. When you are feeling a bit calmer and more relaxed in your body end the practice by looking up.

 

To Download:

Click on the Download button below

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

 

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and use it for personal or educational use only (no commercial uses).

 

Two Great Ways to Fall Asleep Faster

Falling asleep can be tough if we’re not able to slow down our minds and bodies. We spend all day going at hyper speed, as fast as we can, “really busy” as the norm. Is it any wonder that we have a hard time turning all that drive off and slowing down at night?
Slowing down so that we can rest starts 1 to 2 hours before bedtime… Put down all your stimulants: your phone, computer, notepad; and turn off your tv. If this is too hard at first, try a shorter amount of time like 10 minutes before bed and build up to longer times once that is easy.

Keep all of these stimulants out of you bed room or sleeping area! Let your bed be for sleeping, not being busy, even for entertainment or education. If that stuff is important, do it before bedtime.

Third, once you are ready for bed, get in and do a Progressive Relaxation Body Scan. Essentially notice each area of the body & relax the muscles there. Start at the top and work your way down. More details are in the video. This will help your mind slow down by focusing on your body vs your day and will relax your body by relaxing your muscles.

Let me know how it goes!

Sweet dreams!,
Elena

Runners: Mindfulness on Foot!

Want to take mindfulness on your next run, walk or hike?

Here are a few tips for how to take mindfulness on the go!

I’ve used these practices on the uber crowded streets of Causeway Bay, the trails of Sai Kung country park, and the kilometers of the Hong Kong Standard Chartered Marathon… take them where ever you go!

Enjoy!,

Elena

Portable Practice 4: Field of Sound (Guided Meditation)

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Welcome to the Mindfulness Made Easy Portable Practices. In the Mindfulness Made Easy course I teach simple and quick practices that you can do anywhere and anytime.

This is the fourth portable practice that I teach in the course, Field of Sound. This practice is great for those of you who prefer audio or sound focuses.

It’s your’s to listen to, download and share as many times as you like for personal, non-commercial use.

Enjoy!,

Elena

To Listen: Click play to listen on this page.

 

To Download:

Click on the Download button below

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

 

Portable Practice 3: Field of Vision (Guided Meditation)

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Welcome to the Mindfulness Made Easy Portable Practices. In the Mindfulness Made Easy course I teach simple and quick practices that you can do anywhere and anytime.

This is the third portable practice that I teach in the course, Field of Vision. This practice is great for those of you who prefer visual focuses.

It’s your’s to listen to, download and share as many times as you like for personal, non-commercial use. There are written instructions below as well.

Enjoy!,

Elena

 

To Listen: Click play to listen on this page.

 

To Download: Click on the Download button below. If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

 

Written Instructions: Field of Vision

  1. Start by gazing down a comfortable distance in front of you and becoming present. Become present by simply noticing yourself where ever you are, noticing that you are sitting or standing or lying where ever you are right now.
  2. Notice that you are breathing. Notice your breath moving in and out of your body.
  3. Shift your attention to your gaze and notice what you can see.
  4. Without moving your head or eyes, notice your whole field of vision, including your peripheral vision, for a few breaths.
  5. End where you began, by simply shifting your attention back to your breath, noticing that you’re breathing.
  6. Raise your eyes to end.

Note that the first 2 and the last 2 steps are practically the same. We start by becoming present and noticing our breath and end by noticing our breath again. This helps us ground into the present mentally (by simply noticing that I am here, where ever I am, right now) and ground in the present physically, through our bodies (which are by nature in the present).

Portable Practice 2: Simple Body Scan (Guided Meditation)

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Welcome to the Mindfulness Made Easy Portable Practices. In the Mindfulness Made Easy course I teach simple and quick practices that you can do anywhere and anytime.

This is the second portable practice that I teach in the course, a Simple Body Scan. There are many, many body scans out there, so you may have done something like this before. This is a quick one that you can do anywhere, anytime.

It’s your’s to listen to, download and share as many times as you like for personal, non-commercial use.

Enjoy!,

Elena

 

To Listen: Click play to listen on this page.

 

To Download:

Click on the Download button below

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

 

Portable Practice 1: Three Breaths Meditation

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Welcome to the Mindfulness Made Easy Portable Practices.

In the Mindfulness Made Easy course I teach quick and easy practices that you can do anywhere and anytime.

This is the first portable practice that I teach in the course. It’s called Three Breaths.

It’s your’s to listen to, download and share as many times as you like for personal, non-commercial use only.

Enjoy!,

Elena

 

To Listen: Click play to listen on this page.

 

To Download:

Click on the Download button below

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

 

Speaking From the Heart: Accepting Emotions 7 Day Challenge

(video) Most of us are uncomfortable with some of our emotions… to the point that we try to deny or ignore them.

It can be challenging to try to feel all of them! Take this 7 day challenge and see for yourself!

Are you comfortable with ALL of your emotions?

Enjoy,
Elena
theJoyLab.net

Broken to Joy Series: How to Be Present Using Body Sensations

(video) The body is an amazing tool for awareness. Eckhart Tolle calls the body a portal to presence and many, many, many traditions use body based practices, because the body, unlike the mind, is always operating in the present moment.

Ground into the body, ground into the present.

Why?

Because a body movement only happens right now. A moment ago was a different movement and the next will change again. Yes, sometimes these changes are quite small and with sufficient attention even they can be noticed. Physical sensations change every moment, too. (Check it out for yourself!)

And, so it becomes a game, getting curious about the body… What is my body doing and feeling right now? How is this moment different? And this one? And this? And as the mind gets intrigued about the dance, the dance of walking, of typing, of running, of driving… the dance of living.

It’s so much fun!
What body awareness practices do you do?

Enjoy,
Elena
theJoyLab.net