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Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

You made it! How do you feel? Can you tell a difference in your energy, weight, or mindset? Don’t stop here. Keep bringing healthy food into your diet in creative ways, and don’t be afraid to try something new!

Just because you’re not working out today, doesn’t mean you can be healthy. Hydration is one of the easiest health wins, but is often overlooked. Make sure you drink water!

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.