๐’“๐’†๐’˜๐’Š๐’“๐’† ๐’š๐’๐’–๐’“ ๐’ƒ๐’“๐’‚๐’Š๐’

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๐‘ฏ๐’๐’˜ ๐’•๐’ ๐‘ป๐’“๐’‚๐’Š๐’ (๐‘จ๐’๐’… ๐‘น๐’†๐’˜๐’Š๐’“๐’†) ๐’€๐’๐’–๐’“ ๐‘ฉ๐’“๐’‚๐’Š๐’ ๐‘ญ๐’๐’“ ๐‘ฏ๐’‚๐’‘๐’‘๐’Š๐’๐’†๐’”๐’”

๐’ƒ๐’“๐’†๐’‚๐’•๐’‰๐’Š๐’๐’ˆ ๐’Ž๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’

 

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Breathing Meditation

๐‘ด๐’‚๐’ˆ๐’Š๐’„๐’‚๐’ ๐‘ณ๐’Š๐’‡๐’† ๐‘ฝ๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’‚๐’•๐’Š๐’๐’

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๐‘ด๐’‚๐’ˆ๐’Š๐’„๐’‚๐’ ๐‘ณ๐’Š๐’‡๐’† ๐‘ฝ๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’‚๐’•๐’Š๐’๐’

๐‘ป๐’ ๐’—๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’† ๐’š๐’๐’–๐’“ ๐’Ž๐’๐’”๐’• ๐’Ž๐’‚๐’ˆ๐’Š๐’„๐’‚๐’ ๐’๐’Š๐’‡๐’†, ๐’‡๐’Š๐’๐’… ๐’‚ ๐’„๐’๐’Ž๐’‡๐’๐’“๐’•๐’‚๐’ƒ๐’๐’† ๐’‘๐’๐’‚๐’„๐’† ๐’•๐’ ๐’๐’‚๐’š ๐’๐’“ ๐’”๐’Š๐’• ๐’‚๐’๐’… ๐’„๐’๐’๐’”๐’† ๐’š๐’๐’–๐’“ ๐’†๐’š๐’†๐’”. ๐‘ป๐’‚๐’Œ๐’† ๐’‚ ๐’…๐’†๐’†๐’‘, ๐’„๐’๐’†๐’‚๐’๐’”๐’Š๐’๐’ˆ ๐’ƒ๐’“๐’†๐’‚๐’•๐’‰ ๐’‚๐’๐’… ๐’‚๐’๐’๐’๐’˜ ๐’š๐’๐’–๐’“ ๐’Ž๐’Š๐’๐’… ๐’•๐’ ๐’„๐’๐’†๐’‚๐’“. ๐‘ฉ๐’†๐’ˆ๐’Š๐’ ๐’ƒ๐’š ๐’Š๐’Ž๐’‚๐’ˆ๐’Š๐’๐’Š๐’๐’ˆ ๐’š๐’๐’–๐’“๐’”๐’†๐’๐’‡ ๐’Š๐’ ๐’ƒ๐’†๐’…, ๐’”๐’•๐’“๐’†๐’•๐’„๐’‰๐’Š๐’๐’ˆ ๐’‚๐’” ๐’š๐’๐’– ๐’‹๐’–๐’”๐’• ๐’ƒ๐’†๐’ˆ๐’Š๐’ ๐’•๐’ ๐’˜๐’‚๐’Œ๐’† ๐’–๐’‘ ๐’‡๐’“๐’๐’Ž ๐’‚ ๐’“๐’†๐’”๐’•๐’‡๐’–๐’ ๐’๐’Š๐’ˆ๐’‰๐’•’๐’” ๐’”๐’๐’†๐’†๐’‘. ๐‘ฐ๐’Ž๐’‚๐’ˆ๐’Š๐’๐’† ๐’๐’‘๐’†๐’๐’Š๐’๐’ˆ ๐’š๐’๐’–๐’“ ๐’†๐’š๐’†๐’” ๐’‚๐’๐’… ๐’‚๐’๐’๐’๐’˜ ๐’š๐’๐’–๐’“ ๐’”๐’–๐’ƒ๐’„๐’๐’๐’”๐’„๐’Š๐’๐’–๐’” ๐’•๐’ ๐’”๐’‰๐’๐’˜ ๐’š๐’๐’– ๐’‚ ๐’‘๐’Š๐’„๐’•๐’–๐’“๐’† ๐’๐’‡ ๐’˜๐’‰๐’‚๐’• ๐’•๐’‰๐’‚๐’• ๐’Š๐’…๐’†๐’‚๐’ ๐’‡๐’Š๐’“๐’”๐’• ๐’”๐’Š๐’ˆ๐’‰๐’• ๐’Š๐’”, ๐’š๐’๐’–๐’“ ๐’Š๐’…๐’†๐’‚๐’ ๐’˜๐’‚๐’š ๐’•๐’ ๐’˜๐’‚๐’Œ๐’† ๐’–๐’‘ ๐’‚๐’๐’… ๐’˜๐’‰๐’‚๐’• ๐’š๐’๐’– ๐’˜๐’‚๐’๐’• ๐’•๐’ ๐’˜๐’‚๐’Œ๐’† ๐’–๐’‘ ๐’•๐’.

๐‘ต๐’๐’˜ ๐’˜๐’‚๐’๐’Œ ๐’˜๐’Š๐’•๐’‰ ๐’š๐’๐’–๐’“๐’”๐’†๐’๐’‡ ๐’•๐’‰๐’“๐’๐’–๐’ˆ๐’‰ ๐’‚ ๐’…๐’‚๐’š ๐’Š๐’ ๐’š๐’๐’–๐’“ ๐’Ž๐’๐’”๐’• ๐’Ž๐’‚๐’ˆ๐’Š๐’„๐’‚๐’ ๐’๐’Š๐’‡๐’†, ๐’—๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’Š๐’๐’ˆ ๐’˜๐’‰๐’‚๐’• ๐’š๐’๐’– ๐’…๐’ ๐’‡๐’๐’“ ๐’˜๐’๐’“๐’Œ, ๐’‰๐’๐’˜ ๐’š๐’๐’– ๐’”๐’‘๐’†๐’๐’… ๐’š๐’๐’–๐’“ ๐’๐’†๐’Š๐’”๐’–๐’“๐’† ๐’•๐’Š๐’Ž๐’†, ๐’˜๐’‰๐’ ๐’š๐’๐’– ๐’”๐’‘๐’†๐’๐’… ๐’•๐’Š๐’Ž๐’† ๐’˜๐’Š๐’•๐’‰ ๐’‚๐’๐’… ๐’˜๐’‰๐’‚๐’• ๐’š๐’๐’–๐’“ ๐’†๐’๐’—๐’Š๐’“๐’๐’๐’Ž๐’†๐’๐’• ๐’๐’๐’๐’Œ๐’” ๐’‚๐’๐’… ๐’‡๐’†๐’†๐’๐’” ๐’๐’Š๐’Œ๐’†.

๐‘จ๐’” ๐’š๐’๐’– ๐’—๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’† ๐’š๐’๐’–๐’“๐’”๐’†๐’๐’‡ ๐’„๐’๐’Š๐’Ž๐’ƒ๐’Š๐’๐’ˆ ๐’Š๐’๐’•๐’ ๐’ƒ๐’†๐’… ๐’‚๐’• ๐’•๐’‰๐’† ๐’†๐’๐’… ๐’๐’‡ ๐’•๐’‰๐’Š๐’” ๐’Š๐’…๐’†๐’‚๐’ ๐’…๐’‚๐’š, ๐’”๐’๐’๐’˜๐’๐’š ๐’”๐’•๐’‚๐’“๐’• ๐’•๐’ ๐’„๐’๐’Ž๐’† ๐’ƒ๐’‚๐’„๐’Œ ๐’•๐’ ๐’š๐’๐’–๐’“๐’”๐’†๐’๐’‡ ๐’‚๐’๐’… ๐’ƒ๐’†๐’„๐’๐’Ž๐’† ๐’‚๐’˜๐’‚๐’“๐’† ๐’๐’‡ ๐’š๐’๐’–๐’“ ๐’‘๐’‰๐’š๐’”๐’Š๐’„๐’‚๐’ ๐’ƒ๐’๐’…๐’š ๐’‚๐’ˆ๐’‚๐’Š๐’. ๐‘พ๐’‰๐’†๐’ ๐’š๐’๐’– ๐’‚๐’“๐’† ๐’“๐’†๐’‚๐’…๐’š, ๐’๐’‘๐’†๐’ ๐’š๐’๐’–๐’“ ๐’†๐’š๐’†๐’”.

๐’€๐’๐’– ๐’Ž๐’‚๐’š ๐’˜๐’‚๐’๐’• ๐’•๐’ ๐’ˆ๐’“๐’‚๐’ƒ ๐’‚ ๐’‹๐’๐’–๐’“๐’๐’‚๐’ ๐’๐’“ ๐’•๐’‰๐’† ๐’˜๐’๐’“๐’Œ๐’”๐’‰๐’†๐’†๐’• ๐’‚๐’๐’… ๐’‹๐’๐’• ๐’…๐’๐’˜๐’ ๐’†๐’—๐’†๐’“๐’š๐’•๐’‰๐’Š๐’๐’ˆ ๐’•๐’‰๐’‚๐’• ๐’„๐’‚๐’Ž๐’† ๐’•๐’ ๐’Ž๐’Š๐’๐’… ๐’…๐’–๐’“๐’Š๐’๐’ˆ ๐’š๐’๐’–๐’“ ๐’—๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’‚๐’•๐’Š๐’๐’ ๐’”๐’ ๐’•๐’‰๐’‚๐’• ๐’š๐’๐’– ๐’„๐’‚๐’ ๐’“๐’†๐’Ž๐’†๐’Ž๐’ƒ๐’†๐’“ ๐’‚๐’” ๐’Ž๐’–๐’„๐’‰ ๐’๐’‡ ๐’Š๐’• ๐’‚๐’” ๐’‘๐’๐’”๐’”๐’Š๐’ƒ๐’๐’†. ๐‘พ๐’†๐’“๐’† ๐’š๐’๐’– ๐’”๐’–๐’“๐’‘๐’“๐’Š๐’”๐’†๐’… ๐’ƒ๐’š ๐’‚๐’๐’š๐’•๐’‰๐’Š๐’๐’ˆ ๐’š๐’๐’– ๐’—๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’†๐’…? ๐‘ฏ๐’๐’˜ ๐’…๐’Š๐’… ๐’•๐’‰๐’† ๐’—๐’Š๐’”๐’–๐’‚๐’๐’Š๐’›๐’‚๐’•๐’Š๐’๐’ ๐’Ž๐’‚๐’Œ๐’† ๐’š๐’๐’– ๐’‡๐’†๐’†๐’?

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๐’”๐’‰๐’๐’˜๐’†๐’“ ๐’Ž๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’๐’”

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๐‘ด๐’๐’“๐’๐’Š๐’๐’ˆ ๐‘ฎ๐’–๐’Š๐’…๐’†๐’… ๐‘บ๐’‰๐’๐’˜๐’†๐’“ ๐‘ด๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’, ๐‘บ๐’•๐’‚๐’“๐’• ๐’€๐’๐’–๐’“ ๐‘ซ๐’‚๐’š ๐‘พ๐’Š๐’•๐’‰ ๐‘ท๐’๐’”๐’Š๐’•๐’Š๐’—๐’† ๐‘ฌ๐’๐’†๐’“๐’ˆ๐’š

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My Mindful Morning

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1. Don’t look at the phone when you open your eyes!

Charge your phone in another room, keep it out of the bedroom. You will sleep better and not be tempted to check social media. And there’s no pressing issue or someone would have called you! Here’s aย great articleย on how waking up with technology is wrecking your morning vibe!

Instead, take a moment and focus on your intention for the day. Choose a mantra perhaps, like “I will find joy in my work” and really feel it. Sip some warm water with lemon and just contemplate how good your day will be.ย 

2. Just breathe

Now it’s time to grab your phone or other device. But, STOP, don’t open social media!! Instead head over to this video and justย breathe.

3. Meditate:

Five minutes of meditation!ย 

4. Yoga stretches:

I start my day with these standing poses with Rodney Yee ( I also end my day with his PM yoga release). Here is an alternate that is specifically designed for beginners and also included is an am/pm meditation, AM & PM Yoga & Meditation for Beginners – Gaiam

5. Drink more water:

In the morning after I’ve done all of these things, I drink 16 to 32 oz of tepid water with hot lemon. This seems to give my body a better start to the morning and I am hydrated before I even start to get ready for the day.ย 

6. Seize the day!

Now get ready and go take the day and make it yours!!

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Hugging Meditation

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Step One

The first thing to do is to make yourself available. Breathe in and out, and come back to the present moment, so you are really there. Then go to the person you want to hug and bow to them. If they have practiced mindfulness, then they will do their best to abandon the things that are possessing them and make themselves available to you. They will smile and bow, and you will know that they are available. Now hugging is possible.

Stand facing each other with your palms joined, breathing in and out three times. You can say silently:

Breathing in, I know that life is precious in this moment.

Breathing out, I cherish this moment of life.

Step Two

Take the person in your arms. While hugging, breathe consciously and hug with all your body, spirit, and heart. While you hold the other person, they become real, and you also become real. You can say silently something like this:

Breathing in, my loved one is in my arms. Breathing out, I am so happy.

Breathing in, they are alive. Breathing out, it is so precious to be alive together.

Breathing in, it is so wonderful to have them in my arms. Breathing out, I am very happy.

You may then release the other person and bow to each other to show thanks.

This instruction is an edited excerpt from Thich Nhat Hanhโ€™s dharma talks, and reposted from an article @ย Lion’s Roar.

One Minute Of Zen

“Take a minute to relax in the forest of the Jatun Sacha Biological Reserve, in the Ecuadorian Amazon. Listen closelyโ€”how many different kinds of birds can you hear?

The Rainforest Alliance was founded in 1987 to help conserve tropical rainforests, but don’t let our name fool youโ€”since then, we’ve grown to work with forests around the world, from the Peruvian Amazon to the highlands of Sri Lanka, from misty islands off the coast of western Canada to the Appalachian Mountains of the eastern United States. Today, the Rainforest Alliance is a growing network of farmers, foresters, communities, scientists, governments, environmentalists, and businesses committed to creating a world where people and nature thrive in harmony. We are an international non-profit organization working to build strong forests, healthy agricultural landscapes, and thriving communities through creative, pragmatic collaboration. You can help. Want to learn more? Visit https://www.rainforest-alliance.org/”

Mindfulness On The Trails

Practice Mindfulness on Your Next Hike
“We all deserve to have more peace in our lives, and I truly believe nature and hiking can bring that to us.”
Last month co-founder Karla shared her top tips on practicing mindfulness on the trails presented by Aftershokz.

Morning Mindfulness

โ€œWaking up this morning, I smile.
Twenty-four brand-new hours are before me.
I vow to live fully each moment
and to look at all beings with eyes of compassion.โ€
~ Thich Nhat Hanh

 

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How you start the first 10 minutes of your day does more than any other 10 minutes of your day to orient your life toward true joy or mindfulness.ย 

 

 

 

 

 

mindfulness meditation

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โ–ชIt’s recommended that those new to meditating only practice for about 3 to 5 minutes to start, then you can build on it as you become better at stillness of mind.
โ–ชMeditate in a location and environment where you will be distracted as little as possible.
โ–ชGet comfortable seated, or laying flat on your back, or with a chair propping you up.
โ–ชClose your eyes and begin with a breathing exercise like this; (mindful breathing meditation). Now focus on your breathing but don’t try to forcibly alter it. Just be present in the moment. Whenever your mind wanders, focus on your breathing.
โ–ชSit with whatever thoughts go through your mind, without holding onto it. Lose any judgement you have over these thoughts. Some may be good, some bad. Let them ebb and flow. But always remember to come back to focusing on your breath. Allow your mind and body to settle.
โ–ชWhen you feel ready or cannot stay focused on your breathing any longer open your eyes and give yourself permission to release negative thoughts.