Start building your daily practice today! 

Each day I will have a new meditation, but I will also have a set part of the practice that will be the same every day to help you start your day and build a daily meditation practice.

Today we’ll learn how meditation and mindfulness can help boost your brain!

Recent scientific studies behind mindfulness tell us amazing things about the brain. Numerous studies have demonstrated that mindfulness meditation changes areas of the brain that is associated with memory, compassion, anxiety, stress, and fear.

Reducing the likelihood for a migraine to strengthen any time soon. When you meditate, you’re generating higher alpha and theta brainwave signals, which helps stimulate the pre-frontal cortex in the brain which improves your mood, decreases pain, incites relaxation, and boosts the immune system.

It’s also an added plus that alpha and theta waves are both associated with high levels of creativity, intuition, and insight.

Today I will talk about the benefits of mindfulness and meditation and we will do a meditation with chocolate!

We will talk about Alpha and theta brainwaves and how meditation and mindfulness can help make changes in them.

Simply taking a few minutes to close your eyes can even be beneficial throughout the day!

When working with these meditations, please bring kind awareness to

➤ what made you choose today’s topic

➤ how your belly, chest, and head each feel when you reflect on today’s topic,

➤ the emotions that you can associate with these feelings

➤the positive or negative impact of any stories you believe in regarding today’s topic

➤ are these stories even yours

➤ the fact that many others are feeling the same way about this topic as you

➤ how you might feel with increased awareness around this topic

➤ when you can apply increased mindfulness to this topic in your day-to-day life

You may even want to journal about your feelings after you are finished your meditation.

Today’s journaling prompts are

How did it feel to eat your chocolate with intention?

How did it feel during and after controlled breathing? (Breath in for 4, hold for 4, out for 4, hold for 4)

Thank you for joining me and I’ll see you Monday for a new meditation.

Thanks to thanks to orangefreesounds.com for the bell.

Stop by and check out my Facebook or Spotify page for more meditations!

Welcome to Tanbo Meditation

When working with our meditations, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic

➤ the emotions that you can associate with these visceral feelings

➤ the positive or negative impact of any stories you believe in regarding this topic

➤ the fact that many others are feeling the same way about this topic as you

➤ how you might feel with increased awareness around this topic

➤ when you can apply increased mindfulness to this topic in your day-to-day life

If you would like to take today’s meditation further, you can integrate these journaling prompts into your practice today.

Write for 2 full minutes for each prompt. Once you’ve finished, take a minute to reread what you wrote and reflect

Today’s Journaling Prompts:

What type of daily practice do I want to build?

How will this benefit me?

Thanks to thanks to orangefreesounds.com for the bell.

Welcome to Tanbo Meditation

When working with our meditations, please bring kind awareness to

➤ why you chose this topic

➤ how your belly, chest, and head each feel when you reflect on this topic

➤ the emotions that you can associate with these visceral feelings

➤ the positive or negative impact of any stories you believe in regarding this topic

➤ the fact that many others are feeling the same way about this topic as you

➤ how you might feel with increased awareness around this topic

➤ when you can apply increased mindfulness to this topic in your day-to-day life

You may even want to journal about your feelings after you are finished your meditation.

Write for 2 full minutes for each prompt. Once you’ve finished, take a minute to reread what you wrote and reflect

Today’s Journaling Prompts:

1. An intention I'd like to hold for myself is...

2. I can let go of are…

I hope you enjoyed today's meditation, join us tomorrow for The Importance of Daily Practice

Thanks to thanks to orangefreesounds.com for the bell.

Today we will practice meditation for Financial Abundance. Financial abundance can come in many forms, everyone has a different idea of what abundance is for them. It could be more money, a better job, or more time to do things you enjoy.

Today we will relax and listen to positive affirmations around abundance and money.  This may bring up some triggers for you around money. (Most of us have them) You may want to journal after this episode to see what triggers come up for you around money.  

Sometimes you will find that the triggers and stories you have come up around money, aren't even yours. The could have been passed down through generations from other family members or friends. Sometimes they are outdated ways of thinking that you could have outgrown.

Whatever your stories around money are, I hope this meditation helps you to work on them and clear them so you are able to bring more abundance into your life, whatever abundance is for you. 

Join us tomorrow for Motivation When You are Unmotivated

Thanks for the bell https://orangefreesounds.com/

Today we will practice two minutes of mindful breathing. You can practice when you first wake up in the morning, waiting in your car to go to the next place, or on a break or lunch break at work. 

I hope you are able to find time to try this short meditation. Let me know how you felt after taking a few minutes to slow down and focus on your breathing. 

Come back tomorrow for Financial Abundance Guided Meditation. 

Bell is from https://orangefreesounds.com/

Today's episode is about smiling. Bringing awareness to how your body feels when you smile. Any changes you may feel anywhere within your body. 

It seems like something simple we do every day, but bringing awareness to it and how it makes you feel can change a lot about how you think or feel doing this everyday action.

Thanks to https://orangefreesounds.com/ for the bell. 

Today's episode is Intention to Be Happy. Setting intentions is an important part of our daily practice. Today we will work on setting the intention to be happy throughout the day.  Happiness isn't the absence of sadness or negative feelings.  To learn more about happiness, I am including a link to the article Happiness Isn’t the Absence of Negative Feelings.  Life doesn't have to be all love and light, sunshine and rainbows, but you can find your happiness in small things throughout the day to make it more enjoyable.

Thanks to https://orangefreesounds.com/ for the bell sound. 

Today's episode is about using mindfulness while waiting, you could be waiting in line, waiting for a report at work, waiting for a return call... we spend a lot of time waiting for something and we can spend that time practicing mindfulness and being present. 

Thanks to https://orangefreesounds.com/ for the bell sound. 

Today's episode has us noticing our surroundings in an attempt to notice what we like and what makes us happy. The more you notice things you like, the enjoyable things you will see. It is like when you buy a certain type of car and then you notice more of that type of car once you bought it. Noticing what you enjoy is a similar experience. 

You can even do this as you go through your morning routine and notice your surroundings at home, or later in the day at the office or anywhere else you happen to go. 

I would like to thank https://orangefreesounds.com/ for the bell sound. 

Today's episode is about whole body breathing. Bringing awareness to your breathing and how your body feels by taking a deep breath. Finding time throughout the day to pause and focus on whole breathing for just a moment to see how it may change your feelings during the day.

thanks to https://orangefreesounds.com/  for the bell sound