Simple Body Scan (Begin w Eyes Open) – Guided Practice

(5:53) Body scans are a type of meditation practice that are popular in yoga and other body based modalities. This one is very simple as it scans or notices just three points in the body: feet, seat and shoulders.

This practice is great if you want help falling asleep. It is easy to do lying down, and it includes gentle muscle contraction and release which encourages the body to relax along with the mind.

Simple Body Scan

  1. Start by becoming present to the location you are in: look around at what you can see right now.
  2. Close your eyes and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. “How am I breathing right now?”
  3. Shift your attention and notice the sensations in each body part:
    1. Notice the sensations in your feet for a few breaths
    2. Notice the sensations in your seat for a few breaths
    3. Notice the sensations in your shoulders for a few breaths
  4. Shift your attention back to your breath. Notice your breath moving in and out of your body.
  5. When you’re ready, open your eyes to end the practice, noticing the space that you’re in right now.

When your mind wanders, as it inevitably will, gently bring it back first to presence by noticing your breath and the quiet between thoughts, and then re-focus on the heart of the practice.

 

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).

 

Three Breaths (Begin w Eyes Open) – Guided Practice

(4:37) My meditation practices evolve as I do, so over time what I share with you will change and grow. Here is the newest version of the Three Breath meditation that I share in my classes.

Mindfulness Practice: Three Breaths

  1. Start by becoming present to the location you are in: look around at what you can see right now.
  2. Close your eyes and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. How am I breathing right now?
  3. Continue to notice your breath, counting 3 breaths. (Inhale + Exhale = 1 breath)
  4. Continue to notice your breathing with out counting, just resting in the quiet.
  5. When you’re ready, open your eyes to end the practice, noticing the space that you’re in right now.

When your mind wanders, as it inevitably will, gently bring it back first to presence by noticing your breath and the quiet between thoughts, and then re-focus on the heart of the practice.

 

 

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).

 

Secret to Savoring Precious Moments

(3:33) Ever feel like time is flying by? Here’s a simple secret to savoring your precious moments… Drink in all your senses!

How?
When you’re standing on the beach, holding your loved one’s hand this summer, inhale slowly and take a moment to drink in all that you can see, hear, feel, taste & smell. Drink in the rich blue of the water and the fluffy white foam dancing over the top, the crash as the wave hits the wet sand, the call of the gulls and children laughing, the warmth of the sun kissing your skin, your loved ones hand softly caressing your’s, the salty tang in the air, the soft smell of sea.

It’s a great way to drink in the moment!

Re-igniting Your Mindfulness Practice

(2:46) Not practicing mindfulness these days? Here’s a quick way to get inspired again…

Grab a pen and a piece of paper and write down:

  1. Intentions: What are your intentions for your practice? Why do you want to do it? Remembering the reasons that you want to practice will help get you motivated again!
  2. Inspirations from the Past: Write down 3 things that you have gotten already from your practice. Think of 3 things that you have gained from practicing. This might be general like, “I’m more calm when I practice.” This might be specific like, “My colleague noticed that I was calmer during a meeting.” or “I was able to listen to my daughter complain with out getting upset at dinner one night.”
  3. Inspirations for the Future: Write down 3 things that you can do to inspire yourself to practice. Write down 3 things that will be fun, engaging or compelling. You might want to reward yourself with a trip to your favorite cafe after a weeks practice, decide to join a group to practice with, find some inspiring meditation videos to watch, or create a practice goal for yourself like being present for 5 full breaths.

Read what you’ve written and let your motivations, successes and ideas inspire you!

Happy practicing!

Three Point Body Scan (Pure Noticing) – Guided Meditation

(4:19) This guided meditation is quick to do, and nice for your daily 2-minute practice.

This particular version of a body scan guides you to notice whatever sensations are happening right now versus creating sensation by moving your body.

This is great for when you want to do a quick practice, because you just notice an area and move on with out staying there very long. It is also nice for increasing your ability to notice subtlety, because as you practice it your capacity to notice subtler and subtler sensations improves.

 

 

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.

 

Progressive Breathing + Body Scan (Moving Muscles) – Guided Meditation

(11:16) This meditation practice is nice for when you want to practice for 10-15 minutes.

This practice can also be nice to do lying down in bed if you’re having trouble getting to sleep. It is also good for beginners who enjoy body based practices, because it includes a variety of body based things for the mind to focus on.

This practice includes progressive breathing, or taking 3-5 breaths that are each slightly deeper and longer than the one before. It also includes a 4 point body scan with muscle relaxation to give the mind something to focus on and the body additional encouragement to relax.

Enjoy!

 

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.

 

Progressive Breathing – Guided Meditation

MME Album Art

(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