• Michele Olson

Child's, Standing Complete Breath & Palming Meditation

Asana Practice (Yoga Posture)

Child's

  • From an all 4’s position, push your hips back resting your thighs on your calves. For pregnancy, this pose can be modified with the knees extended out to the sides of the mat and big toes touching.

  • Bending from the hips, forward and down, fold your upper body onto your knees.

  • If your forehead is not able to reach the floor, place your forehead on a block or your fist.

  • Place arms next to your legs, palms up, or extend your arms on the floor beyond your head, palms down.

  • Breathe deeply and relax.

  • Hold for at least 3 – 5 relaxing breaths.








Benefits

  • Massages the internal organs.

  • Completely refreshes the back and spine.

  • Rejuvenates the entire body.

  • Promotes a sense of security and nurturing.


Pranayama Practice (Yoga Breathing)

Standing Complete Breath

  • Stand with feet comfortably apart with your arms by your sides.

  • As you inhale deeply, circle sweep your arms overhead, bringing palms together.

  • Exhale slowly and return arms back to your sides.

  • Repeat 5 – 10 times.

Benefits:

  • Expands the lungs and opens the chest.

  • Invigorates and purifies the body.

  • Tones the muscles along the sides of the body.

  • Improves circulation.

  • Calms the mind.

  • Brings you back to the present moment.

  • Helps to reduce stress.


Dhyana Practice (Meditation)

Palming

  • Sit in a comfortable position with back straight.

  • Rub palms of the hands together vigorously, creating heat and charging them with electricity.

  • Cup palms gently over closed eyes with fingers resting lightly on forehead. No pressure is on the eyeballs.

  • Concentrate on relaxing the eyelids and releasing all the tension held in them.

  • Remain in this position for a minute or more, breathing slowly and deeply as the warmth settles over your eyes.

  • Lower hands slowly and blink a few times.

Benefits:

  • Diminishes fatigue in the eyes, face, and entire body.

  • Improves concentration.

  • Imparts a natural vitality to the eyes.

  • Calms your entire being.

  • Slows the mind.

  • Promotes peace and serenity.


Mantra (Positive Affirmation)

When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.


"When you own your attitude you own the way you react ~ When you own the way you react you own what upsets you ~ When you own what upsets you own the choice of calm ~ When you own being calm you create peace in your life ~ When you create peace in your life you are open to happiness ~ When you are open to happiness you are happy ~ When you are happy you make others happy ~ When you make others happy you spread joy ~ When you spread joy you shift your life and create opportunity ~ When you shift your life you inspire others ~ When YOU realize it is up to YOU ~

YOU have the POWER to accomplish ANYTHING"

~C.Nordyke


  • Sit comfortably and think about this quote for a moment.

  • Close your eyes.

  • Focus on the breath.

  • On your inhalation repeat:

I am calm. I am happy.

  • On your exhalation repeat:

I am filled with peace of mind.

  • Continue to focus on the breath while repeating your mantra for several minutes.

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