THE OG SHAKING MEDITATION

If you want something you have never had, you must be willing to do something you have never done.
— Thomas Jefferson

WHY PRACTICE THIS::

To increase flexibility.

To increase energy. 

To boost creativity. 

WHAT TYPE OF MEDITATION IS THIS::

Body.

WHERE SHOULD I PRACTICE::

It is helpful to practice meditation in a “sacred space” or somewhere that you feel relaxed in. It is okay if this space isn’t perfect, just do what you need to do to make it feel special. Keep all forms of technology or work away - less stuff to be distracted by! Set the tone or mood for meditation by lighting candles, diffusing essential oils, or putting on comfy clothes. Whatever you can do to get yourself hyped up + excited about meditation, the better!

HOW LONG SHOULD I DO IT::

1-2 minutes or however long you'd like. 

WHEN SHOULD I PRACTICE::

This is a great morning meditation but it can be done at any time. 

TECHNIQUE::

Start by doing some simple stretches to warm up the body and make you more aware of yourself.

Example stretches:

Head/neck rolls. Shoulder rolls. Twists. Deep lunges. Squats. Hamstring stretches. Calf raises. Ankle rolls. Point + flex feet.

Stand with feet a little wider than hip distance apart.

Bend knees gently. 

Let arms hang down at the sides.

Lift and lower heels slightly and repeatedly at your own pace creating a shaking sensation throughout your whole body. 

Go crazy with it!

Imagine that someone is literally picking you up and shaking you - that is essentially what you are doing to yourself.

Keep shaking for at least 1 minute. 

Afterwards, close your eyes for a moment and observe your body, breath and mind. 

 


 

THREE PART BREATH MEDITATION

Sometimes it’s okay if the only thing you did today was breathe.
— Unknown

WHY PRACTICE THIS::

To create a sense of calm + control.

To relax the mind.

To feel present.

WHAT TYPE OF MEDITATION IS THIS::

Breath.

WHERE SHOULD I PRACTICE::

It is helpful to practice meditation in a “sacred space” or somewhere that you feel relaxed in. It is okay if this space isn’t perfect, just do what you need to do to make it feel special. Keep all forms of technology or work away - less stuff to be distracted by! Set the tone or mood for meditation by lighting candles, diffusing essential oils, or putting on comfy clothes. Whatever you can do to get yourself hyped up + excited about meditation, the better!

HOW LONG SHOULD I DO IT::

1-3 minutes, or however long it takes you to complete 9 rounds of breath.

WHEN SHOULD I PRACTICE::

Anytime. Especially when having scattered thoughts.

TECHNIQUE::

Imagine your breath occurs in three parts of your body: 

1.) Your belly + lower back

2.) Your ribcage

3.) Your chest + upper back

Place your right hand on your belly. Place your left hand on your chest.

Inhale into all three parts listed above.

1.) Feel your right hand fill up with breath as your belly lifts.

2.) Notice the space between your hands expand as your ribcage fills up with breath.

3.) Feel your chest beneath your left hand rise as your breath fills this area. 

Repeat 9 times.

Optional: Exhale in the opposite order: Empty your breath out from top to bottom: 

3.) Chest + upper back

2.) Ribcage

1.) Belly + lower back


 

reflective journaling meditation 

You don’t stress me out. I stress me out.
— Cat Aldana
 

WHY PRACTICE THIS::

To enhance creativity. 

To relieve self-doubt.

To notice limiting beliefs. 

WHAT TYPE OF MEDITATION IS THIS::

Mindfulness.

WHERE SHOULD I PRACTICE::

It is helpful to practice meditation in a “sacred space” or somewhere that you feel relaxed in. It is okay if this space isn’t perfect, just do what you need to do to make it feel special. Keep all forms of technology or work away - less stuff to be distracted by! Set the tone or mood for meditation by lighting candles, diffusing essential oils, or putting on comfy clothes. Whatever you can do to get yourself hyped up + excited about meditation, the better!

HOW LONG SHOULD I DO IT::

5-10 minutes or however long you like.

WHEN SHOULD I PRACTICE::

Option 1: Whenever you are feeling stressed. 

Option 2: At night before bed.

TECHNIQUE::

Grab a journal and a pen. 

Write down these 4 questions and answer them truthfully. Spend time to think and reflect upon your answers. 

1.) What is stressing me out right now? Or who is stressing me out right now? (Be petty, descriptive, don't hold back or try not to say something "too mean.")

2.) Is the above true? Look at every statement you wrote. 

3.) Do I know for sure that everything I said above is absolutely 100% true?

4.) Who would I be without this thought? What would my day/life look like if I didn't believe this thought?

Repeat this process for anything that is stressing you out right now. Notice how you are reacting based on the thoughts your have. Review and reflect upon your answers. Truly think about how your thoughts are affecting your life and how you have the ability to observe and choose which ones you want to believe. 

Example:

1.) My roommate decided to move to New York and break our lease. She's only giving me a month's notice! She's stupid, inconsiderate, dumb and so selfish. How could she do this? She doesn't care about anyone else but her self and she's clearly just trying to run away from her problems.

2.) Yes, she did decide to move to NY and break our lease. Yes, she's only giving me a month's notice. No, she's not stupid, inconsiderate, dumb or selfish. No, I've seen her care about others. No, she's trying to create a new life for herself.

3.) Not really. I don't know what she's going through exactly. 

4.) I'd be nice, kind and considerate. I'd be open-minded + optimistic. I'd listen to her and hear her out. 

RESOURCES::

Book: Loving What is by Byron Katie. 

EAT STRETCH NAP™ Blog post: Why I Hate Sports


 

body scan MEDITATION

You need to let the little things that would ordinarily bore you suddenly thrill you.
— Andy Warhol
6f4f3e3d41218bcb83f30325290e2d17.jpg
 

WHY PRACTICE THIS::

To create a sense of calm.

To release tension.

To relax.

WHAT TYPE OF MEDITATION IS THIS::

Body.

WHERE SHOULD I PRACTICE::

It is helpful to practice meditation in a “sacred space” or somewhere that you feel relaxed in. It is okay if this space isn’t perfect, just do what you need to do to make it feel special. Keep all forms of technology or work away - less stuff to be distracted by! Set the tone or mood for meditation by lighting candles, diffusing essential oils, or putting on comfy clothes. Whatever you can do to get yourself hyped up + excited about meditation, the better!

HOW LONG SHOULD I DO IT::

2-5 minutes or however long you'd like. 

WHEN SHOULD I PRACTICE::

This is best to do first thing in the morning and right before bed, but you can practice it at anytime. 

TECHNIQUE::

Start by doing some simple stretches to warm up the body and make you more aware of yourself.

Example stretches:

Head/neck rolls. Shoulder rolls. Twists. Deep lunges. Squats. Hamstring stretches. Calf raises. Ankle rolls. Point + flex feet.

Find a comfortable seated position. Cross legged on the floor or sitting upright on a chair is fine. This meditation can also be done standing. Set a timer for 2 to 5 minutes. Put it to the side. Close your eyes.

Begin to notice your body from the top of your head all the way down to your toes. Do a scan of your body from top to bottom repeatedly, over and over again until the timer goes off. Resist checking the timer and opening your eyes. When the timer goes off, take a deep breath and open your eyes. You're done!

Example body scan:

Notice the top of head. Face. Back of head. Neck. Shoulders. Arms. Elbows. Hands. Chest. Ribs. Belly. Upper back. Mid back. Lower back. Notice the hips. Thighs. Knees. Calves. Ankles. Feet. Toes. (Repeat backwards all the way up and then back down again)


 

balanced breathing meditation

If
the ocean
can calm itself,
so can you.
We
are both
salt water
mixed with
air.
— Nayyirah Waheed
 

WHY PRACTICE THIS::

To reduce stress + tension and increase productivity. 

To bring balance and stability to your mind and body.

To create a sense of being grounded and in control.

WHAT TYPE OF MEDITATION IS THIS::

Breath.

WHERE SHOULD I PRACTICE::

It is helpful to practice meditation in a “sacred space” or somewhere that you feel relaxed in. It is okay if this space isn’t perfect, just do what you need to do to make it feel special. Keep all forms of technology or work away - less stuff to be distracted by! Set the tone or mood for meditation by lighting candles, diffusing essential oils, or putting on comfy clothes. Whatever you can do to get yourself hyped up + excited about meditation, the better!

HOW LONG SHOULD I DO IT::

1-3 minutes, or however long it takes you to complete 9 rounds of breath.

WHEN SHOULD I PRACTICE::

Whenever you are feeling overwhelmed, anxious or unsteady.

TECHNIQUE::

Imagine your breath as 4 parts:

  1. Inhalation
  2. Space + time after you inhale + before you exhale
  3. Exhalation
  4. Space + time after you exhale + before you inhale

Even out the 4 parts of your breath by having each section of your breath last the same amount of time by counting it out in your mind. For example, inhale for 4 counts (1, 2, 3, 4). Hold your breath in for 4 counts (1, 2, 3, 4). Exhale for 4 counts (1, 2, 3, 4). Hold your breath out for 4 counts (1, 2, 3, 4). Repeat 9 rounds of breath - a round of breath begins when you inhale.

Breathe as slowly and softly as possible. Observe what your body and mind feel like at every stage of your breath. Pause for a moment with your eyes closed once you're done. You can bring your counts up to 6 or 8 if you'd like to experience the effect a longer, slower breath may have on your body and mind.

Example:

Inhale 4 counts (1, 2, 3, 4)

Hold breath in 4 counts (1, 2, 3, 4)

Exhale 4 counts (1, 2, 3, 4)

Hold breath out 4 counts (1, 2, 3, 4)

x3

Inhale 6 counts (1, 2, 3, 4, 5, 6)

Hold breath in 6 counts (1, 2, 3, 4, 5, 6)

Exhale 6 counts (1, 2, 3, 4, 5, 6)

Hold breath out 6 counts (1, 2, 3, 4, 5, 6)

x3

Inhale 8 counts (1, 2, 3, 4, 5, 6, 7, 8)

Hold breath in 8 counts (1, 2, 3, 4, 5, 6, 7, 8)

Exhale 8 counts (1, 2, 3, 4, 5, 6, 7, 8)

Hold breath out 8 counts (1, 2, 3, 4, 5, 6, 7, 8)

x3

(Total of 9 breaths. You can also do 4, 6 or 8 counts of breath for the entire 9 rounds. It is up to you.)


 

sankalpa meditation // intention setting meditation

I am not what has happened to me. I am what I choose to become.
— Carl Jung
crown.jpg
 

WHY PRACTICE THIS::

To enhance creativity. 

WHAT TYPE OF MEDITATION IS THIS::

Mindfulness.

WHERE SHOULD I PRACTICE::

It is helpful to practice meditation in a “sacred space” or somewhere that you feel relaxed in. It is okay if this space isn’t perfect, just do what you need to do to make it feel special. Keep all forms of technology or work away - less stuff to be distracted by! Set the tone or mood for meditation by lighting candles, diffusing essential oils, or putting on comfy clothes. Whatever you can do to get yourself hyped up + excited about meditation, the better!

HOW LONG SHOULD I DO IT::

Option 1: 2-5 minutes a day.

Option 2: 1x a week

WHEN SHOULD I PRACTICE::

Option 1: First thing in the morning.

Option 2: Sunday Evenings

TECHNIQUE::

Grab a journal and a pen. 

Write down these 4 questions and answer them truthfully. Spend time to think and reflect upon your answers. 

1.) Who am I?

2.) What do I want to do with my life?

3.) Who am I this day? 

4.) What is today about?

Once you've completed the exercise, try to narrow down the answers to these questions to 1-3 words per question. Keep simplifying your answers by asking yourself "Why?" until you find your answers truly resonate with you. You'll know when you've chosen a word that means something to you because you can tell and you will feel it.

Example:

1.) Who am I? Beauty. Grace. Ease. 

2.) What do I want to do with my life? Inspire joy, peace, bravery. 

3.) Who am I this day? Confidence. 

4.) What is today about? Connection. Possibility. Focus.