Lesson 1
Breathing Practice (3 techniques)
We will start our journey with the most accessible tool we have – our breath. The respiratory system is the only system in our body, which we can control. Breathwork has many benefits, some of which you will experience today. We will practice three breathing techniques suitable for the very beginners. You will dive into your body, and see how it is possible to calm the mind and release stress, stay alert yet relaxed.
The task for today is to take one mindful cycle of breath each time you have a break.
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Lesson 2
Thorough Body Scan Meditation
To know our bodies closer, we will have a thorough body scan, which will help us find and feel even tiny parts and establish neuron connections with them. It will contribute to a better understanding of your body and physiology in the future.
This day’s task is to notice how comfortable you feel at any moment and improve your comfort.
Notes:
1. This track does not contain music for deeper relaxation and connection to the body.
2. If some of your body parts are missing, imagine having and feeling a full body, or adjust my words accordingly.
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Lesson 3
Observing Thoughts Meditation
Today, we will work closely with the mind. Getting to know how the mind works and seeing how many thoughts our brain produces. Observing them, we will learn to detach from our thoughts and just be here and now in the body. We will gain our power back by not following each thought but allowing them to pass by. This practice also is a little step towards becoming more confident.
The task of the day is to take breaks from thinking: detach and observe your thoughts without engaging in them.
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Lesson 4
Feeling Sensations in the Body
Let us focus on the body aspect of the mind-body connection today. These practices will bring us closer to our bodies, help us build new neural pathways in the brain, and raise awareness of our bodies. We will feel present sensations inside the body and on the skin; allow ourselves just be with these sensations to help our mind to understand them better, and observe the miracle of our bodies.
Today’s task is to notice sensations in various parts of the body throughout the day.
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Lesson 5
Playing with the Bodily Feelings
Having made the first steps of building the mind-body connection, we will deepen it today and have some fun. Tasks for experiencing different sensations in the body will increase our sensitivity and speed up the body’s reaction to the mind. Today’s practice will help us develop intuition and reassure ourselves of the power of our mind and that we are capable of constructing our reality.
During the day, try to come back to the pleasant sensations by only using your mind. Try to change your physical state with your intention.
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Lesson 6
Grounding Practice
To enhance sensing ability in the body, we will practice grounding. It helps us to arrive in the present moment, our bodies, and connect with the Earth. Feeling every sensation in our feet and the energy of the Earth going up the body through the soles of the feet, we will strengthen our body's connection with the mind.
The task of the day is to practice coming back to the “here and now” moment and present sensations in the body as often as possible.
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Lesson 7
Active Meditation
We continue exploring our bodies and minds, and today we will practice active meditation. We will see how our bodies and the sensations in them change with every movement. The best part is letting ourselves move freely, carefully listening to the body, and allowing it to take the lead. Eventually, each of us will create a unique dance – a beautiful communication between mind and body.
Today’s task is to listen to your body carefully and let it move (walk, run, shake, relax) however it wants.
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Lesson 8
Feeling Smells Meditation
One of the strongest connections between body and mind is made by smells. Smells can instantly bring us even very distant memories. Today, we will amplify the dialogue between mind and body by experiencing smells. We will need a few pieces of products to smell, any essential oils or perfumes. By trying them, we will observe what arises in our bodies and minds. We will trace the causes and effects of each one of them.
The task for the day will be to pay attention to all the diversity of smells you encounter whether it is outside or inside the building. Observe how they impact your mood or what memories they evoke.
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Lesson 9
Feeling Tastes Meditation
The feeling tastes meditation is all about exploring the powerful connection between our sense of taste and our mental state. During this practice, you will be asked to sample a few tastes and pay close attention to the physical and emotional responses that arise. You can use anything from your pantry or fridge as your tasting palette. As you explore each flavor, take note of the sensations in your body and any memories or associations that come to mind.
Throughout the day, make a conscious effort to notice the tastes of everything you consume. This will help you to further tune into the subtle ways that taste impacts our thoughts and feelings.
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Lesson 10
Feeling Emotions and Stress in the Body
An important aspect of the mind-body connection is brain-body loops - emotions. Today, You will learn how our emotions are formed and what stress is. We will see how connected the body and mind are in this context. Mapping your emotions on the body and noticing the areas of tension will bring you closer to the physical aspect of your being while enhancing the dialogue between your mind and body.
Besides, we will learn a powerful practice of living through emotions, which will show our body and mind that emotions are safe and help us get through difficult moments in the future more easily.
The task for the day will be to notice your emotions and stress response.
There is a "Living Through Emotions Practice" meditation in my profile, that will help you further work with tense emotions and stress.
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Lesson 11
Feeling Energy in Body Parts + Energy Cleansing Meditation
As our practices upscale, today, we will work with energy in and outside our bodies. All you have to do is to liberate your imagination and mindfully follow sensations in the body. Once again, we will see how our mind can create physical sensations in the body. Moreover, this practice is advantageous for stress and anxiety release, energy cleansing, and connection with the universe.
The task of the day is to feel the energy in the body/body parts throughout your day.
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Lesson 12
Feeling Stomach and Gut Pressure
A deeper level of the mind-body connection is found in their mechanical and chemical dialogue. We will focus our attention on our internal organs, particularly the digestive system. This advanced practice might be the most challenging one but extremely beneficial for physical health. Gut-to-brain communication also contributes to the concept of intuition, which we will talk about shortly in the beginning.
The tasks for today are to notice 1) at what moment you become full when having a meal; 2) how certain foods influence your well-being and mood.
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Lesson 13
Developing Interoception
Today, we will spend time exploring the sense of interoception, the brain’s representation of the body’s sensations. The practice of diving deep into our bodies will help us perceive ourselves as a whole and tap into intuition.
This day’s task is to switch from exteroception to interoception and back a few times during the day. And to find and keep the balance between both for a few moments.
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