Set your alarms for a time when you will be free’ish of distractions. When it’s time, get in a cozy position, set a timer for two minutes, close your eyes and follow the visual guide below. If you get distracted, no big deal – acknowledge the thought or sound that got your attention and go back to your breathing and visualization. It’s only two minutes and your brain will LOVE the rush of oxygen!
Today we will use the same box visual – but let’s work on deepening our breathing. Take a couple of deep breaths. Is your chest rising? If so, your breathing is too shallow – your BELLY should be moving with the breath. Big belly out with the inhale, in with the exhale. Now, get cozy and set your two minute timer. You’ve got this.
Today, we will continue with the box meditation, but this time as you inhale – breathe in a color that represents what you feel you need today. For example, I need to be creative, so I’ll be breathing in orange. If you feel stressed or anxious, breathe in green.
As you exhale, release what you DON’T need today – I don’t need to feel restless, so restlessness will leave my body with every exhale. Get your OM on…I knew you guys would kick ass at this.
We’re going to bump up our time by :20 seconds today. If you’re following the box visual, that’s only one more lap around your box! Come on Jimmie Johnson! (ok, I had to look that up)
Make sure you’re breathing from your diaphragm, and if you get distracted by a thought or noise, salute it and get back to business. Feel free to breathe in a needed color. I’ll be inhaling blue to feel calm and exhaling overwhelm. 2:20 today. You guys are so awesome!
Even if you’ve missed a day or two or four, step right in…you’re all good! Today we will continue with yesterday’s practice. Box visual, breathe in color, breathe out junk, two minutes and twenty seconds.
Repeat Day 5. Practice gives you confidence.
Repeat Day 5. Tomorrow, we will use a mantra so be thinking of a word that makes you feel peaceful and happy!
By now, your body should have a general idea of how long a 5 second inhale and exhale is. Today, instead of counting while breathing, slowly repeat whatever word makes you feel good right then and there. I will be using the word strength because I need to bulk up some mental muscles after that extended-stay funk I just popped out of…right in time for the hairy holidays.
Today you can practice any of the techniques we’ve used so far; counting the sides of the box, inhaling colors, repeating a word or phrase – whatever you need today. Breathe from your belly, wave hello and good-bye to any thoughts that distract you and lose yourself in your self.
Let’s switch it up! Here’s a great deep breathing exercise for anxiety or stress. Inhale for 5 seconds, hold for 7 seconds, exhale for 8 seconds. 10 ROUNDS. This one is fun and you can do it any time, anywhere!
It’s a “mantra” kind of day. What do you need today? I need a lot of strength and courage so my mantra will be “I’m a total bad ass”. Swearing in your mantra? Perfectly acceptable.
Come up with your own mantra (examples below), sit in your comfy spot, set your timer for 3 minutes, close your eyes and start your breathing. Begin slowly repeating your mantra with every inhale and exhale.
I am actively becoming a better me.
I choose to stop apologizing for being me.
I am a survivor.
I have much to celebrate.
I will accomplish whatever I choose to accomplish.
I will be fueled by passion.
I give myself permission to both fail and succeed.
I have the ability to choose happiness.
I am exactly where I need to be.
It’s free-for-all Friday! Use any of the techniques we’ve learned. Your timer should be set for 3 minutes. Friday is a good day to reboot, and meditation is the fastest way to ctrl alt delete!
Sit on yo ass Saturday. Repeat Day 12.
For our final day, we’re going to try a visualization exercise. Set your timer for three minutes. Close your eyes and begin your deep breathing. Imagine yourself in the most relaxing space you can think of.