To begin this Meditation, 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 similarly 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 

 Welcome to this session to help you through high amounts of stress... When we are presented with situations in our life that are very high stress, it’s seems impossible to get past the stressful feelings to see clearly. The best way to tackle high stress situations is through full and conscious breathing… When we are not present in our bodies, our thoughts can carry us away, making stressful situations almost debilitating… Luckily when we have awareness to focus on our breath and body, we can bring ourselves back into the present moment, bringing us clarity. 

So, let’s honor our breath now, and how it brings us in the present moment.......

Take these few moments to remember how to soften, let go and come back to your center.,,,,

Simply by bringing awareness to the mind, you naturally detach from its thoughts and meanderings. When you observe your own thoughts, you naturally create a separation from them, because you see that they often arise on their own. In this way, you are not as likely to get sucked into each thought. You can notice individual thoughts, overarching mental states, or how active or dull the mind is in any given moment. This practice offers yet another way to understand the thinking mind. You will use a simple noting exercise to look at where the mind is as thoughts arise. Rather than focusing on the content of the thoughts themselves, you will tune in to their general context. 

Close the eyes and adjust the body to find a comfortable and sustainable posture ....

The word resentment comes from Latin roots. Its original meaning was “to feel again.” We all deal with resentments, holding on to harm that has been caused in the past. This is a painful experience. When you hold on like this, you feel the pain repeatedly. Sometimes these resentments may feel like they offer security from future harm. But with forgiveness, you can free up space in the heart to allow love and care to take root. The practice of forgiveness will help you let go of these painful experiences and offer freedom to the mind and heart. 

 To begin this Meditation, 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 similarly 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 

Simply by bringing awareness to the mind, you naturally detach from its thoughts and meanderings. When you observe your own thoughts, you naturally create a separation from them, because you see that they often arise on their own. In this way, you are not as likely to get sucked into each thought. You can notice individual thoughts, overarching mental states, or how active or dull the mind is in any given moment. 

This practice offers yet another way to understand the thinking mind .

Please find a sitting position that allows you to be alert, your spine erect but not rigid, and also relaxed. Now close your eyes and rest your hands in an easy effortless way. Take a few moments to scan through your body, and wherever possible, soften and release obvious areas of physical tension. We begin the practice of coming back by establishing our home base. 

 As you go about your day, you may notice that your practice gets further and further away from your awareness. The mind goes on autopilot for hours on end. This can sometimes result in feelings of anxiety or rapid thinking. You can always use this practice of stilling the mind to help settle yourself back into calm awareness. When you’re focused and relaxed, you are more productive and able to better attend to your experience. 

Stop what you are doing to set aside 10 minutes to practice this exercise. 

 We will do a brief body scan that is helpful for anxiety, depression, insomnia and pain. The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know how it’s feeling right now with your attention and awareness. It offers a time to learn to effectively sit with body sensations, like discomfort and tension. The focus of this practice is not to try to change anything about our experience. Remember, there is no right way to feel in the moment. The key to this practice is actually to simply notice and accept whatever is present in the current moment...