WEEK 4
EXERCISE:
PHYSICAL -
Physically FEEL yourself breathing.
Physically FEEL yourself relax your jaw and shoulders.
Physically FEEL your breath deep in your belly. Your stomach moves out as you breath in - your stomach moves in as you breathe out.
Physically FEEL your chest as you bring your awareness to your breath moving into your lungs. See how you can isolate JUST THE MOVEMENT of the chest as you breathe.
Physically FEEL the air passing through your throat as you breathe.
Physically FEEL the air at the tip of your nose as you breathe.
As you breathe IN deeply physically FEEL your whole body breathe.
As you breathe OUT deeply physically FEEL your whole body breathe.
Physically FEEL yourself breathing with your whole body as you are connecting with the entire cosmos.
Thirty Seconds of Stress Reduction
Thinking VS Awareness by Jon Kabat-Zinn
(1:16)
https://www.youtube.com/watch?v=_wuteOfv6k0
What meditation really is. Jon Kabat Zinn
(4:00)
https://www.youtube.com/watch?v=shPI6A2Pq2E