ARIANN MIEKA
Meditation Minute | 25
“Find a quiet and comfortable spot to sit down. Stretch your arms up in the air and move your body around slowly. Enjoy the stretch. Return your body to a neutral position, with your hands in your lap. How do you feel? It is good to tune into your body at least once a day and during your meditation session is a wonderful time to do so! If you feel tense in any part of your body take a couple deep breaths and focus on that spot. Before beginning the video, release and start to breathe normally. ” Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 24
“People often think that for a meditation session to be successful you have to have no thoughts during the time period. This is not true as thoughts will undoubtedly flow through your mind while sitting in practice. The key to a good session is to notice when the thoughts pop up and instead of letting your mind trail along after them, turn your attention back to your breathing. For this session after we watch the video, lets close our eyes for a few moments and focus on the area between the nose and the upper lip. Feel the flow of breath as it comes in and out of your body.” Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 23
“It is wonderful to have a specially dedicated space for your meditation practice but the beauty of meditation is this is not at all necessary. Once you set aside the time, you can be anywhere and reap the benefits of this centering practice. For this session, while you watch the video, scan your body. Wherever you are feeling tense, gently massage that area for a few moments while breathing slowly and deeply. When the video ends, place your hands in your lap, close your eyes and keep focusing on your breath for a few more moments. Tune in to how you feel now.” Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 22
“During a meditation session, one of the techniques you can use to quiet your mind is to focus your attention on one single object. Trataka, which means “to gaze”, is when you choose one object in your environment on which to focus. What begins to happen is that your mind blanks out other objects that surround it and you begin to feel relaxed. This technique is said to help vision, reduce stress levels and increase energy levels. While we watch this video, zone in on an object in the photograph to focus your gaze on. Take slow, even breaths and when thoughts arise, refocus on the object.” Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 21
"Here is another breathing technique which can be used during meditation to relieve stress and bring balance. While we watch the video, let’s practice Alternate nostril breathing. Sit up in a comfortable position. We will be using our thumb and index finger to alternately close one nostril at a time. Start by closing the left nostril with the thumb while we breath in deeply through the right nostril for 4 counts. Pause and release the thumb from the left nostril and close the right nostril with the index finger. Exhale through the left nostril for 4 counts. Continue the pattern above, switching nostrils for your inhales and exhales." Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 20
"Breathing techniques can be used in meditation to relieve stress and bring balance. Find a quiet spot and take some easy breaths in through your nose and out thorough your mouth. While we watch the video above, let’s practice one technique called box breathing which helps to calm the nervous system. Inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, at the end of the exhale wait for a count of 4, and then repeat the process. This is a deep breathing practice and the “4 count” is at your own pace and ability. Tune in to how you feel." Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 19
"Take a deep, slow breath in and exhale. Take another deep breath in through your nose and exhale through your mouth. Let’s try it again, this time on the exhale make an audible “sighing” noise. How do you feel? Sometimes it only takes a short session of focused breathing to help us feel less stressed. This is the beauty of meditation. When we choose to sit still for a few minutes, focusing on our breathing, we can get to a place of calm, peace and balance. Click the video and tune into your breath for the minute."
Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 18
"Pay attention to your breath. This is a beautiful way to begin to build your meditation practice and also to cultivate mindfulness. As the mind wanders during meditation, as it will, refocusing on your breath is helping you learn how to refocus on the present moment in future situations, a skill that can serve us during stressful parts of our day. Before you click the video above, take three deep breaths and settle in. Remember that breath is always with us to help us anchor ourselves when we need to. "
Photograph by Ariann Mieka | Music by bensound.com
Meditation Minute | 17
"Meditation can be used at any point throughout your day whenever you feel you need to reset, rebalance and focus. One technique that can be used in meditation is to repeat affirmations silently or out loud during the session. An affirmation is a positive phrase that helps reprogram our thinking and strengthen our resolve to achieve our goals. These healthy statements help improve our self-esteem and have been shown to lower stress. Before you click on the video, create 1 affirmation and take three deep breaths while repeating it. You can continue saying it silently during the video and even as you carry on with your day."
Photograph by Ariann Mieka | Music by Verse Ital
Meditation Minute | 16
"Meditating every day, even for a short time, helps us build a healthy habit. Taking this time for yourself to sit in silence will help you to feel more balanced, calm, focused and in tune with the present moment. Before pressing the video, shift into a positive and reflective space by thinking about 1 – 3 things you are grateful for today. Then, take three deep breaths and on each exhale, breathe out with a loud sigh. The deep breathing with the audible sigh will help to relax you and to release tension in your body. When the video is done, sit with your eyes closed for a few more minutes and tune into how you feel."
Photograph by Ariann Mieka | Music by Verse italics
Meditation Minute | 15
"Creating a meditation practice for yourself is so beneficial as it positively impacts our mental, physical and emotional wellbeing. To cultivate this useful practice into your day, you can start small and meditate for short periods every day. You will begin to see the short-term benefits right away, and the long-term ones will come with repetition. Before you click on the video, take three deep breaths. Breath in through the nose and out through the mouth. You can even try ‘sighing’ with the out breath. This helps to relax you and release any tension you may be experiencing. When the video is done, sit with your eyes closed for a few more minutes and tune into how you feel."
Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 14
"Meditation helps to promote a more peaceful state of mind and helps with improving concentration. When sitting in silence, one technique you can use is to focus on your breath or an object or a mantra which you can return to when you realize that your mind has wandered off. With these meditation minutes, you can put your head phones on, click on the video above and for the length of it, breathe slowly and have your focus be on the music and photograph. When it’s done, sit with your eyes closed for a few more minutes and tune into how you feel." Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 13
"Meditation helps you connect to a space of stillness and create a place of rest, calm, renewal and positivity. It helps you to reconnect to yourself in the present moment settling your mind and dissolving stress. You can start with a few minutes a day and create a sanctuary of self-care for those few minutes. To begin your meditation, take three slow deep breaths, put your head phones on and click on the video. Sit with your eyes closed for a few moments afterward and tune in to how you feel. Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 12
"Meditation helps to manage and reduce stress. Through the stillness, even for a couple of minutes, you can quiet your mind and regain balance. Over the break when you make time to sit still try doing conscious breathing (which just means focusing on your breath and taking deeper slower breaths) at the beginning of the session. This practice grounds your awareness, helping to calm the central nervous system and is helpful in preparing for meditation. To kick start your meditation practice, put your head phones on and click on the video." | Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 11
"Many people think that their mind is supposed to be totally clear with no thoughts popping up during meditation but thoughts will always arise in your mind. The trick is to return your focus on your breath when you notice that your mind has wandered. Even 5 minutes of stillness will bring calm, peace, balance and clarity. Prioritize a time to sit still at least once during the day. To kick start your meditation practice, put your head phones on and listen to the video" | Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 10
"Meditation helps us practice being in the present moment. Through actively choosing to sit in silence at least once during our busy days, we learn how to quiet our racing minds. This rejuvenates us and brings about peace, balance and focus. This week try to find a quiet spot, put your head phones on and click on the video. Focus on your breathing and if you feel comfortable, close your eyes. Every time you notice your mind wandering off, bring your attention back to your breath." | Photograph by Ariann Mieka
Music by www.bensound.com
Meditation Minute | 9
"Sitting in silence helps us to create a pause in our busy days to reflect and calm our minds. We find that the more we punctuate our day with these pauses, the more we feel rejuvenated and refocused on our goals. A great tool to utilize for meditation is focusing on a beautiful image or listening to calming sounds. This week try to find a quiet spot, put your head phones on and play the video. Focus on your breathing and if you feel comfortable, close your eyes and let peace wash over you." Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 8
Taking a moment to pause during the day is so important as it allows us to rebalance, rejuvenate and refocus. Try to make meditation a priority this week and concentrate on your breath. Find a quiet place, put on your head phones and click on the picture above. Focus on your breathing while listening to the music. If you feel comfortable, close your eyes. Observe the peaceful feeling that washes over you.
Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 7
There are so many benefits that come from sitting still in meditation. Even if it is for a short time, it will help make you feel calm, peaceful, balanced and allows you to tune into how you are feeling physically and emotionally. If you feel like you need a moment at any time during this week, sit down, put on your head phones and click on the picture. Take deep breaths while listening to the music. If you feel comfortable, close your eyes and feel yourself relax.
Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 6
Try adding a moment to pause at least once in your day and schedule time to sit in silence. Meditation helps you to disconnect from stress and allows you to reset your body and mind bringing much needed calm. Find a quiet spot to sit, put on your head phones and click on the picture above. Focus on your breathing while listening to the music. If you feel comfortable, close your eyes. Enjoy the peace, ease and balance that comes from centering yourself.
Photograph by Ariann Mieka | Music by www.bensound.com
Meditation Minute | 5
This is a reminder to seek stillness throughout the day. Sitting in stillness, even for 1 minute, helps to reset your body and mind bringing much needed calm to your day. Whenever you feel you need to rebalance during the week, take a moment to sit down, put on your head phones and click on the picture above. Take deep breaths while listening to the music. If you feel comfortable, close your eyes and feel your body relax.
Photograph by Ariann Mieka | Music by Verse iTal
Meditation Minute | 4
Sitting in stillness is powerful. Not only does it bring a much-needed break in our busy day, it also balances, recharges and helps to refocus our minds and bodies. Whenever you need a dose of calm during the week, take a moment to sit down, put on your head phones and click on the picture below. Take deep breaths while listening to the music. If you feel comfortable, close your eyes and feel your body relax.
Photograph by Ariann Mieka | Music by Verse iTal
Meditation Minute | 3
With everything that has been going on these last few days, we all need time to center ourselves. Stillness helps to recharge, balance and refocus our minds and bodies. Take a moment during the week to sit down, put on your head phones and click on the picture below. Take deep breaths while listening to the music. If you feel comfortable, close your eyes and feel your body relax.
Photograph by Ariann Mieka | Music by Verse iTal
Meditation Minute | 2
Sitting still and focusing on our breath, even for a short time, helps bring calm, peace and balance to our day. At any time during this week if you feel like you need a moment, sit down, put on your head phones and click on the picture below. Take deep breaths while listening to the music. If you feel comfortable, close your eyes and feel yourself relax.
Photograph by Ariann Mieka
Music by Verse iTal
Meditation Minute | 1
There is a power to being still. Stillness helps us reset and rebalance our minds and bodies. At any time during this week if you need a moment, sit down, put on your head phones, turn up the volume and click on this picture. Take deep breaths while listening to the music. If you feel comfortable, close your eyes and feel your body relax.
Photograph by Ariann Mieka
Music by Verse iTal