Mindful Meditation Ritual For You

1. Heights Meditation & Yoga Meditation Ritual A FEW MINUTES OF MINDFUL MEDITATION BEST YOGA AND MEDITATION (203) 515-8711 | 725 West 184th Street, New York, NY, 10033, United States | www.heightsmeditationyoga.org

2. Beginners Guide JOIN OUR ONLINE YOGA CLASSES! Rituals have been known to be effective from a psychological point of view, and they have the added benefits of helping you turn them, and through them, your meditation practice, into a regular habit. Long term habits have been proven to alter your brain on a neurological level, making them near impossible to break.” — Attila Orosz, Author (203) 515-8711 | 725 West 184th Street, New York, NY, 10033, United States | www.heightsmeditationyoga.org

3. Our Way JOIN OUR ONLINE YOGA CLASSES! We begin every meditation with movement to help us feel our bodies. We can move in whatever ways energize, ground, and balance the body. I like shaking my arms, legs, feet—whatever—in order to both energize my body and “shake off” the recent past. We might also do some simple, seated yoga moves that help bring the attention inward by coordinating movement and breath. Then with the zinging energy flowing through the body, we begin: Settle in by lowering or closing the eyes. Scan the body to see if anything needs adjustment, we want to be able to sit still and with ease for the next 30 minutes or so. Notice the energy flowing throughout the body. Notice the places where the body touches the ground. Feel the density of the body and the strength of the ground beneath us and know that we will be safe and supported for as long as we sit here in meditation. (203) 515-8711 | 725 West 184th Street, New York, NY, 10033, United States | www.heightsmeditationyoga.org

4. To The Next JOIN OUR ONLINE YOGA CLASSES! And now, bring your full attention to the breath. We’ll take in three deep breaths through the nose, holding for a moment at the top, and then exhaling very slowly through the mouth letting go of anything that no longer serves us. So let’s begin by pressing all the air out of the body; inhale; hold; and let go of all the old stale air. And again: inhale; hold; and let go of all that no longer serves us. And one more time: inhale; hold; exhale slowly, slowly pressing the belly button to the spine. And now just resume normal breathing, in and out through the nose keeping the inhale and the exhale about the same length, and deepening the breath as we go along. The deeper the breath, the calmer the heart, and the quieter the mind. (203) 515-8711 | 725 West 184th Street, New York, NY, 10033, United States | www.heightsmeditationyoga.org

5. Heights Meditation & Yoga JOIN OUR YOGE & MEDITATION SESSAION ONLINE ( 2 0 3 ) 5 1 5 - 8 7 1 1 7 2 5 W e s t 1 8 4 t h S t r e e t , N e w Y o r k , N Y , 1 0 0 3 3 , U n i t e d S t a t e s w w w . h e i g h t s m e d i t a t i o n y o g a . o r g