Week One: Body Scan Meditation (20-45 minutes for six days)
Find a quite place to practice the body scan each day this week. This can be practiced lying down or sitting.
45-Minute Body Scan:
20-Minute Body Scan:
Week Two: Practice the Body Scan Meditation (20-45 minutes) for three days and the Awareness of Breath exercise for three days.
Awareness of breath exercise (15 minutes):
Week Three-Four: Alternate the body scan recording with the Lying-down Yoga recording, every other day, six days this week. Practice awareness of breath 10-15 minutes each day.
Lying-down Yoga recording:
Standing Yoga recording:
Week Five: Alternate the body scan or a yoga practice with this longer seated meditation that has less guidance and more space for silence.
40-minute guided seated meditation: