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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.

Fresh fruit and veggies are usually tastier, healthier, and easier to find. But don’t forget the magic of the freezer either. If the produce you love is only available in the summer or winter, consider freezing it for later. Have you heard that frozen produce loses its nutritional value? This is actually a myth! While fresh fruits and veggies are definitely a better option, you can still get a lot of health benefits from the freezer, too.

Cultures around the world have used crystals in healing and meditation practices for thousands of years. While meditation does not require anything but YOU and your commitment, tools such as crystals add an element of inner exploration that you may find quite rewarding and fun! After you purchase a crystal, or maybe it’s been a while since you have used your crystals, you want to clear them of any energy it may have picked up. You can do this by burning some sage or Palo Santo around it. You can also bathe it in moonlight on a full moon or saltwater overnight (just make sure it won’t dissolve if you use water). When you are ready to use the crystal, hold it in your hand and notice the energy it emits. If something feels “off” you may need to clear it again. If you feel content, or maybe even some heat building in your hand, it is ready to go! During your meditation practice, you can hold the crystal in your palm, place it on a part of your body while lying face up (maybe in alignment with a chakra) or place it near you on the ground. Visualize your goals or intentions for using the crystal and allow it to do its work. When you are finished, thank it for working with you and cleanse it again. Below we have listed some of our favorite crystals. -Selenite: Helps clear the mind, dispels negative energy and protects your energy field. Connects with the crown chakra. -Azurite: Allows inner travel and enhanced psychic experiences. Connects with the Third eye chakra. -Labradorite: Raises awareness, insight and truth, stimulates inner awareness. Connects with the Throat chakra. -Rose Quartz: Resonates higher frequency, promotes self-love and awareness. It emits is a strong vibration of unconditional love, joy, warmth and emotional healing. It can lower stress, bring happiness and soothe the soul. Connects with the Heart Chakra. -Rhyolite: Encourages you to move forward, so you do not remain anchored in the present and hold on to things and experiences that belong in the past. Rhyolite promotes self-esteem and acceptance of your true self. Connects with the Solar Plexus chakra. - Carnelian: This stone is grounding, activating and vitalizing. Carnelian works by uplifting, motivating and giving one confidence. It protects against negative emotions of other people such as jealousy and anger. Connects with the Sacral Chakra. -Black Tourmaline: Absorbs negative thoughts, feelings and emotions. It can absorb negative energy and transforms it into positive energy. Connects to the Root chakra.

Today we learn how to let go and find our breath.

Learn methods to quiet the mind and stay connected to your breath (5 minutes is longer than you think!)

Today we will learn some simple breathing techniques you can use everyday depending on what type of energy you are looking to create or tone down.