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Audio downloads |
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Relaxation Response (10 minutes): The breath is the body’s natural tranquilizer. This practice uses the breath and a calming word to engage the parasympathetic nervous system and initiate the relaxation response which has been found to decrease blood pressure, heart rate and muscle tension.
Body Scan (15 minutes): In this practice, you move the spotlight of awareness through different parts of the body noticing sensation or absence of sensation. The body scan is a beginning meditation and helps to develop concentration, calmness and mindfulness. Mindfulness Meditation (10 minutes): Mindfulness is being aware of the present moment, on purpose without judgment. In this meditation, you are directed to become aware of the breath, sounds, thoughts and sensations with an open, relaxed and accepting attitude. Yoga and Relaxation (20 minutes): This practice begins with gentle yoga stretches and ends with a short savasana or relaxation pose. The emphasis is on tuning-in to sensations and breath and is designed to relax the body and calm the mind. Yoga stretches may help to release physical tension. Mindful Eating (10 minutes): The steps to mindful eating are described. This maybe used to learn the steps of mindful eating or as guide while eating to support mindful eating. |