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Did you stay away from sugar today? If so, give yourself a pat on the back. Don’t worry if you didn’t. Make a fresh start tomorrow!

The purpose of meditation is to transform our thoughts and awaken our mind to our inner world and the external world around us. As we practice meditation, our way of seeing ourselves, our minds and bodies, alters through a process of becoming increasingly sensitive and aware. When our minds have access to calmness and clarity, our ability to perceive ourselves becomes more intuitive and direct, and we begin to understand ourselves with greater depth and compassion. Meditation is an art of simplicity. When we are able to focus on calming the mind and our thoughts, we can free ourselves from anger, confusion, self-pity, habitual reactions, and tension (to name a few things). When we learn the skills to help us, each as individuals, become calm and discover a way to be at peace with ourselves, that is when our personal transformation occurs. The more you practice mindfulness and meditation, the more you will notice increasing skillfulness, wisdom, and care for yourself and others. Meditation introduces us to the life of our mind, body and spirit. Meditation is learning how to observe your thoughts without judgment and learning how to better understand them. Meditation is a skill and an experience. Our individual meditation practices rely on our personal exploration and experiences. It helps us learn how we see the world around us and the way the world affects us. By allowing yourself to be in the present moment through your meditation practice, you can slow down your racing thoughts and anxieties and deal with stress. As you continue your practice, you may find you feel more connected to yourself and those around you. I hope you’re excited to start on this journey of transformation.

With this breath we will inhale and exhale from opposite nostrils. Remember to breathe slowly; one round should take about 30 seconds. Sit upright with a straight spine. Bring the right hand up to the nose. Place the right thumb over the right nostril and the ring finger over the left nostril. The index finger and middle finger can rest on the forehead. Close the right nostril with the right thumb to block the airflow, lift the ring finger from the left nostril. Inhale slowly through the left nostril. Close the left nostril with the ring finger so both nostrils are closed for a moment, and hold the breath. Then open the right nostril and exhale slowly then inhale again through the right. Close the right nostril and hold the breath. Open the left and exhale. Repeat for 6-8 breaths. This breathing technique calms the mind, energizes the body, and improves concentration.

Come to a comfortable seat. You can sit on a chair, feet planted on the ground. Spine nice and tall. You can sit on the floor, couch or bed in a crossed-legged seat. Spine nice and tall. Close your eyes and bring your attention to your breath. Take a nice deep slow inhale through the nose; fill up the lungs with air. Then exhale through the nose or month, emptying as much breath as you can. When you notice your mind starting to wander—don’t worry, it’s just human nature—return your focus to your breath. Maybe say the words INHALE and EXHALE on each breath to give you something to focus on.

One of the biggest obstacles during meditation is the constant battle against your wandering mind. It is more common than you think to have thoughts constantly racing through our heads; that never ending to do list, the argument you had with a friend or loved one, the presentation you have to give. My friends don’t let this frustrate you. Today we will focus on some ways to quiet the mind and stay connected to our breath. A quiet mind is a relaxed mind, a mind that is no longer defined by rules, beliefs or fear. It is a mind that is here in this present moment. Quieting your mind is not an easy task, so please do not beat yourself up if you find this difficult. Even those who have been meditating for decades still have days when their minds are restless. The key is to NOT give up, keep practicing, and have faith that meditation is transforming your consciousness, little by little, each and every day. We invite you to try these 5 methods to quiet the mind and stay connected with your breath.

Pull out those timers again and set them for 1 minute. This time, we are going to guide our thoughts so that they are only positive, and shower ourselves with gratitude. Start by simply saying thank you quietly to yourself. Say thank you for everything you are thinking about and all that you are grateful for. Then, let your “thank you’s” be more specific: “Thank you to my body for supporting me each day I wake”, “Thank you to my feet for taking me everywhere I need to go”, “Thank you to my heart for allowing me to love myself and others”… Once you start to say thank you, you will be pleasantly surprised with how many things you find you are grateful for. Before you know it, your minute will be up!

Our bodies can be restless, and when you sit to meditate, you will start to notice that restlessness beginning to manifest. The desire to shuffle around, itch, and rearrange your body into different positions can be difficult to meditate through. It may be challenging at first, but see if you can sit completely still. If you find yourself fidgety, you can also use your timer! Again, set a timer for 1 minute, and for that 1 minute, try to sit completely still. If you are successful, the next time, set the timer for 2 minutes. Work up in this way to increase your ability to sit still longer. When you move during meditation, you disturb the stillness of the mind. Like ripples disturbing the calm surface of a body of water, movement disturbs inner peace. If you can sit still, you will find your meditations deeper and more enjoyable.

Did you ever notice the long gorgeous strand of beads your yoga instructor wears? These strings of beads are actually a traditional tool of meditation used by a variety of cultures across the world. They are called mala beads and are used during meditation when you focus on repeating a mantra or intention. The mala itself traditionally has 108 beads and is used during meditation as a way to count breaths or repetitions of a mantra. For examples of mantras take a peak back at Day 2 of our challenge! Most malas have a tassel or guru bead, which marks the beginning and the end of your meditation. Malas are a helpful way to keep your mind focused and help guide your attention if your mind drifts. How to Use Mala Beads: Set yourself up for your meditation. Find a comfortable, quiet seat. Focus on the mantra or intention you will be meditating on. Using your right hand, drape the beads over either your middle finger or the ring finger. Repeat the mantra in your mind, drawing the mala toward you with your thumb. One bead equals one repetition. When you reach the guru bead, you have made it through one cycle. You can choose to stop here or maybe continue your meditation by rotating the mala and counting down the other side.

We hope you have had a wonderful journey my friends, you should feel so proud you took this trip, and of all you accomplished along the way. In our final day, we will be putting all of the tools together with a 20-minute meditation. So grab your necessitates, come to a quiet, comfortable seat, and close your eyes.

When you are able to focus on your breath and keep thoughts at bay, start to turn your attention away from your breathing while still maintaining your deep breaths. Start to count to 10. If a thought comes into your mind, start over at 1. This is a great way to keep the mind free from passing thoughts but keep it focused on your breath. Another simple and powerful technique to keep the mind quiet is using a mantra. A mantra is an ancient technique where you repeat a word, simple phrase or sound in the mind as you breathe in and out. This phrase gives the mind something to focus on, and helps you to concentrate. The mind may continue to wander, but if you can just watch and not get frustrated, you’ll find that it begins to slow down. Then you will begin to experience the deep stillness that lies behind all the mental noise and activity. Some of our favorite mantras: I am strong I am confident What is for me will never pass me I am worthy of deep love In this moment, I am home. All I need is within me I have everything I need to live abundantly Everything happens for a reason Patience Everything will be alright Be the change Let it go Be here now

Tune into your meditation practice. Focus on your breath. Focus on what your key priorities are in life and release what doesn’t light you up right in this moment. Be honest with yourself about what you will and will not do right now. If you are holding onto negative thoughts or emotions, acknowledge them and let them go.

Make room for your emotions. Take time to reconnect with your internal self maybe with a walk outdoors, mindful breathing, meditation, etc… Listen to or read something positive. Surround yourself with positive energy and limit stressful encounters with others. Start or continue journaling. Do something you love.