Mindfulness/Meditation
Meditations from Emily Snodgrass, LPC-Intern:
5 Senses Mindfulness
Pick a daily activity (cooking, showering, eating, etc) in which you would like to be more mindful with. While participating in this activity, practice by observing and describing 5 things you can see in detail, 4 things you can feel on your physical body, 3 things you can hear around you (make a noise if there are none), 2 thing you can smell, and 1 thing you can taste. Repeat any time you are needing to ground yourself.
Find Your Exhale Meditation
Find yourself in a comfortable seat. Begin by locating the bottom of your exhale. As you inhale, envision your breath moving in an oval. The breath moves in through your nose, down the throat, and into the stomach. During the brief moment at the top of the inhale, is where the oval curves in the bottom of your stomach and the exhale begins. Follow the exhale up your stomach, through your throat, and out of your nose or mouth. The bottom of the exhale is where the breath is curved, finishing the oval shape, before beginning again. Continue this pattern as you wish. You may add a color to this shape if it supports you.
Equal Parts Breath
This can be done in a comfortable seat or lying down. Begin by exhaling all air you currently have. Start your inhale to a count of 4, beginning the box. Hold the top of your inhale for a count of 2 for the second line of the box. Exhale your breath completely for 4 counts, making the third side of the box. And finish the box by holding the exhale for a count of 2. Continue working at this rate or adjust your breath to a count of 2x1, 4x2, 6x3, or 8x4.
Body Scan
This can be done in a comfortable seat, standing, or lying down. Begin by taking 3 deep and full breaths. Bring your awareness to each part of the body individually, beginning at the feet. Allow your mind to observe any sensations occurring in each body part as it enters the minds focus. Release any and all tension from this area of the body before moving upward. Ensure you focus on each area and limb, ending with a full release of your neck, throat, face, and head muscles.
Online Resources:
Debunking the 5 Most Common Meditation Myths - Light Watkins: https://www.youtube.com/watch?v=Xco3UjLLvGo
Free online qigong and meditation with Master Li and Sheng Zhen community - https://shengzhen.org/online-school
Deepak Chopra and Oprah Winfrey’s free 21-day meditations https://chopracentermeditation.com
Sarah Peyton https://empathybrain.com/
Neuroplasticity and Wheel of Awareness - Dan Siegel (https://www.drdansiegel.com/)
Jogi Bhagat: Free Yoga/Meditation Sessions through Zoom and/or WhatsApp with Jogi Bhagat (a Yoga instructor from Austin, TX). See instructions and schedule below:
Autonomic Nervous System - Janina Fisher and Bessel Van Der Kolk
Books:
Buddha's Brain by Dr. Rick Hansen
Mindfulness Apps:
Insight Timer - Free guided meditations - Dr. Mele likes Sarah Blondin's guided meditations
Calm - Meditate and Relax
Headspace Meditation & Sleep
HeartMath Inner Balance
Untangle - The Meditation Podcast from Meditation Studio
5 Senses Mindfulness
Pick a daily activity (cooking, showering, eating, etc) in which you would like to be more mindful with. While participating in this activity, practice by observing and describing 5 things you can see in detail, 4 things you can feel on your physical body, 3 things you can hear around you (make a noise if there are none), 2 thing you can smell, and 1 thing you can taste. Repeat any time you are needing to ground yourself.
Find Your Exhale Meditation
Find yourself in a comfortable seat. Begin by locating the bottom of your exhale. As you inhale, envision your breath moving in an oval. The breath moves in through your nose, down the throat, and into the stomach. During the brief moment at the top of the inhale, is where the oval curves in the bottom of your stomach and the exhale begins. Follow the exhale up your stomach, through your throat, and out of your nose or mouth. The bottom of the exhale is where the breath is curved, finishing the oval shape, before beginning again. Continue this pattern as you wish. You may add a color to this shape if it supports you.
Equal Parts Breath
This can be done in a comfortable seat or lying down. Begin by exhaling all air you currently have. Start your inhale to a count of 4, beginning the box. Hold the top of your inhale for a count of 2 for the second line of the box. Exhale your breath completely for 4 counts, making the third side of the box. And finish the box by holding the exhale for a count of 2. Continue working at this rate or adjust your breath to a count of 2x1, 4x2, 6x3, or 8x4.
Body Scan
This can be done in a comfortable seat, standing, or lying down. Begin by taking 3 deep and full breaths. Bring your awareness to each part of the body individually, beginning at the feet. Allow your mind to observe any sensations occurring in each body part as it enters the minds focus. Release any and all tension from this area of the body before moving upward. Ensure you focus on each area and limb, ending with a full release of your neck, throat, face, and head muscles.
Online Resources:
Debunking the 5 Most Common Meditation Myths - Light Watkins: https://www.youtube.com/watch?v=Xco3UjLLvGo
Free online qigong and meditation with Master Li and Sheng Zhen community - https://shengzhen.org/online-school
Deepak Chopra and Oprah Winfrey’s free 21-day meditations https://chopracentermeditation.com
Sarah Peyton https://empathybrain.com/
Neuroplasticity and Wheel of Awareness - Dan Siegel (https://www.drdansiegel.com/)
Jogi Bhagat: Free Yoga/Meditation Sessions through Zoom and/or WhatsApp with Jogi Bhagat (a Yoga instructor from Austin, TX). See instructions and schedule below:
- Free Online Yoga for Peace of Mind will be offered: 5:30-6:45pm CST on Tuesdays & Thursdays and 12:00-1:15pm CST on Saturdays
- Free Online Meditation for Happiness will be offered: 12:00-12:30pm CST on Sundays
- NOTE: Anyone who can breathe and smile is fit enough to practice with Jogi. You can get login details by following him on Facebook https://www.facebook.com/Yogasolutions. If you’re not on Facebook, you can download WhatsApp on your phone and email Jogi your cell number. Jogi Bhagat C:(512) 963-8364; E: [email protected]. Jogi’s classes are very gentle and great for beginners. If you have any questions regarding how to login through Zoom or WhatsApp, email Jogi.
Autonomic Nervous System - Janina Fisher and Bessel Van Der Kolk
Books:
Buddha's Brain by Dr. Rick Hansen
Mindfulness Apps:
Insight Timer - Free guided meditations - Dr. Mele likes Sarah Blondin's guided meditations
Calm - Meditate and Relax
Headspace Meditation & Sleep
HeartMath Inner Balance
Untangle - The Meditation Podcast from Meditation Studio
MOVEMENT/EXERCISE:
Barre3.com - online Barre3 workouts (https://barre3.com/)
Yoga with Adriene: free yoga on youtube. She also has 30 day yoga challenges. (https://yogawithadriene.com/)
Daily OM: https://www.dailyom.com/cgi-bin/courses/courses.cgi
Core to Coeur online Pilates platform: https://www.coretocoeur.com
Order your favorite workout DVDs
Go on walks and bike rides
Practice Yoga Austin (PYA): Online sliding scale Yoga classes. PYA offers a variety of high quality yoga classes. Please note that classes are scheduled in CST. Https://practiceyogaaustin.com
Yoga with Adriene: free yoga on youtube. She also has 30 day yoga challenges. (https://yogawithadriene.com/)
Daily OM: https://www.dailyom.com/cgi-bin/courses/courses.cgi
Core to Coeur online Pilates platform: https://www.coretocoeur.com
Order your favorite workout DVDs
Go on walks and bike rides
Practice Yoga Austin (PYA): Online sliding scale Yoga classes. PYA offers a variety of high quality yoga classes. Please note that classes are scheduled in CST. Https://practiceyogaaustin.com
Food
Magazine subscriptions
Follow your favorite chefs on social media for great ideas.
Swap and experiment with new recipes with friends and family.
Learn to grow some of your favorite fruits, veggies, & herbs.
Follow your favorite chefs on social media for great ideas.
Swap and experiment with new recipes with friends and family.
Learn to grow some of your favorite fruits, veggies, & herbs.
FINANCIAL Health
Mint App: to budget and track spending (https://www.mint.com/)
YNAB: You Need A Budget https://www.youneedabudget.com/
Unemployment Insurance (UI) Oregon https://www.oregon.gov/employ/unemployment/pages/default.aspxThe Supplemental Nutrition Assistance Program (SNAP): https://www.oregon.gov/DHS/ASSISTANCE/FOOD-BENEFITS/pages/index.aspx
Forbe’s - Here’s When You’ll Get Your Stimulus Checks article: https://www.forbes.com/sites/zackfriedman/2020/04/09/stimulus-check-dates/#350bb69e588c
File taxes sooner than later
Reduce loan payments to lenders making special accommodations for those affected by COVID-19. Things that may be included: rent and mortgage reprieves, utilities, car loan companies, credit cards, banks and other creditors.
Add to your emergency funds, if possible.
NOTE: There’s been a huge uptick in online fraud and cyber phishing scams. Be extra vigilant.
YNAB: You Need A Budget https://www.youneedabudget.com/
Unemployment Insurance (UI) Oregon https://www.oregon.gov/employ/unemployment/pages/default.aspxThe Supplemental Nutrition Assistance Program (SNAP): https://www.oregon.gov/DHS/ASSISTANCE/FOOD-BENEFITS/pages/index.aspx
Forbe’s - Here’s When You’ll Get Your Stimulus Checks article: https://www.forbes.com/sites/zackfriedman/2020/04/09/stimulus-check-dates/#350bb69e588c
File taxes sooner than later
Reduce loan payments to lenders making special accommodations for those affected by COVID-19. Things that may be included: rent and mortgage reprieves, utilities, car loan companies, credit cards, banks and other creditors.
Add to your emergency funds, if possible.
NOTE: There’s been a huge uptick in online fraud and cyber phishing scams. Be extra vigilant.
HOBBIES/INTERESTS
It’s a great time to play in your yard and/or start a garden.
Read inspiring books; listen to inspiring podcasts
Learn a new language for free, or brush up on one you rarely get to use: https://www.duolingo.com
Join MasterClass: https://www.masterclass.com
Creating Mandalas - coloring; make mandalas out of found objects, etc.
Playing/creating music
Writing/Journaling
Learn a dance sequence
Paint/Draw
Jewelry making
Sewing
Photography
Read inspiring books; listen to inspiring podcasts
Learn a new language for free, or brush up on one you rarely get to use: https://www.duolingo.com
Join MasterClass: https://www.masterclass.com
Creating Mandalas - coloring; make mandalas out of found objects, etc.
Playing/creating music
Writing/Journaling
Learn a dance sequence
Paint/Draw
Jewelry making
Sewing
Photography
CONNECTION/COMMUNITY
Calling, texting, and FaceTime with friends and family
Maintaining social media sites, if you find that comforting.
https://risingwoman.com/about/ - A safe space for women to reclaim their power, find their voice, and become responsible for their lives in an empowered, harmonious way.
Create a music playlist for your family and friends.
Clean out your house/storage/closets for future donations for those in need.
Maintaining social media sites, if you find that comforting.
https://risingwoman.com/about/ - A safe space for women to reclaim their power, find their voice, and become responsible for their lives in an empowered, harmonious way.
Create a music playlist for your family and friends.
Clean out your house/storage/closets for future donations for those in need.
Astrology/SPIRITUAL
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Astrological Inspiration:
https://chaninicholas.com/ https://cristinafarella.com/ Spiritual Guidance and Inspiration: https://emmanueldagher.com/ |