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Emotional Healing Today, Therapy Services for Parents and Children, St. George, UT. 84790

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Copy of Week 1 Breath

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GROWING UP INSIDE

Week 1 Breath

Mindfulness is the practice of observing your current experience with an attitude of acceptance.

This first week is about creating safety and security - a necessary foundation for growth!

We are all imperfect in one way or another, and have things we are actively working on and things we’re oblivious to. In addition to this “work in progress”, we have ALL been wounded in one way or another.

When we take time to slow down and observe our experiences, sometimes unwanted baggage comes up to our attention - even occasionally hijacking our experience and throwing us back into the past.

These first mindfulness meditations are focused on the breath, which can be very helpful in bringing us back into the present, or becoming “grounded” and feeling safe. Occasionally some people find attention to other things to be more helpful in feeling safe (noticing where we connect with the ground, awareness of sound). It will take some practice for you to know what is most helpful for you in feeling grounded.

You do not become good by trying to be good,
but by finding the goodness
that is already within you, and allowing that goodness to emerge.
But it can only emerge if something fundamental
changes in your state of consciousness.
- Eckhart Tolle

One of our goals is to increase our ability to stay with hard things. As you do these meditations, you may find them fun, easy, enjoyable… or you may find them hard. Although it doesn’t happen frequently, it is possible for some people who have had traumatic events in their pasts to become overwhelmed or very upset during a short mindfulness practice.

***If you do notice something like this at any time throughout this course, you can bring your attention back to something that is more calming (focused breathing, sounds, the feel of gravity).

If you experience something uncomfortable, try to stay with it, observing all aspects of your experience with kindness and curiosity… but if it is overwhelming, please shift gears and find something that will calm you. If this does happen, you might keep to the shorter meditations, or SEEK SUPPORT from a trained professional as you complete the course.

AS YOU ANSWER THE QUESTIONS EACH WEEK, remember there are no right or wrong answers. Do the meditation, but don’t worry about thinking about the answer to the question during your meditation. The meditation will give you an opportunity to clear your mind, so that when you think about the question, whatever comes to mind is appropriate for you. Even if the answer is “I don’t know.”

There is some reasoning behind the questions… but this is meant to be an opportunity for you to learn through experience, so have fun with it.

As you answer these questions over time, you may notice a pattern… accept what your experience is! If a decision for action comes out of it, that’s okay too. 🙂

WEEK 1 DAY 1 Expand

What are you hoping to gain from this course? What will be different at the end of the course? Take a few minutes to set one goal… notice if you feel some urgency to achieve that goal… then return your focus to the present.

❖ Do the 9 minute guided breath meditation

Many of us spend a lot of time either thinking about the future, or going over the past. Where are your thoughts most of the time? Past, present, or future?

 

WEEK 1 DAY 2 Expand

❖ Do the 5 minute breath meditation

If you woke up tomorrow morning and your big “problem” didn’t exist, how would things be different? (Yes, I just asked you to take your thoughts away from the present!)

WEEK 1 DAY 3 Expand

❖ Do the 8 minute open awareness breath meditation

What is going right in your life?

 

WEEK 1 DAY 4 Expand

❖ Scroll up and repeat the 8 minute open awareness breath meditation from Week 1 Day 3

What do you have control over today?

WEEK 1 DAY 5 Expand

 

❖ Scroll up and repeat the 5 or 9 minute meditation from Week 1 Days 1 or 2

What are you grateful for today?

 

 

 

WEEK 1 DAYS 6 & 7 (BONUS) Expand

❖ If you have felt comfortable with the previous meditations, you may want to try out the Bonus 1 (26 minute guided breath meditation) and write any reflections for the week’s practice.

 

GETTING STARTED
WELCOME
Week 1 - Breath
Week 2 - Attention & Acceptance
Week 3 - Body & Emotion
Week 4 - Thought
Week 5 - Kindness
PERSONAL SUPPORT
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