Meditation Challenge: Day 10 Expanding

Namaste and welcome to day 10!
We are almost at the middle of the journey. It is human nature to want to improve and to want to do well. Sometimes we may get so invested in doing well that we may try too hard. It happens all the time. If we try too hard, we may create pain and discomfort. One of the results is that we lose our relaxation. If you have stayed with the challenge this long, you may have noticed something important that is often overlooked: Even when you stay within you comfort, the boundaries of your comfort zone keep expanding gradually, at the pace that is appropriate and sustainable for you. This is the natural process of growth. Notice if this may be happening for you.

If you want to release tension in your hips and lower back before your practice you can try

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Expanding organically,

rubén

Meditation Challenge: Day 9 Feeling

Namaste and welcome to day 9!

As you stay with your meditation practice you may still find that there are a lot of “internal stations” constantly transmitting. For instance, there may be a running narration of what you are doing, or a judgment like “this is boring”, “I am good/bad at this.” All of the internal commentaries waste your precious vital energy. Today as we try a new breathing exercise, can you choose to focus on feeling instead of commenting? So, instead of living in the story we have created for ourselves (and others) can we choose to shift into feeling mode? Can you just connect to whatever sensations are happening right where you are. When you notice any words, just let them go and return to feeling your breath.

If you would like to start with a little bit of movement to relax more easily , you may want to try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Focused on feeling,

rubén

Meditation Challenge: Day 8 New habit

Namaste and welcome to day 8!

I mentioned before that our distractions may be pointing out how our mind is used to stay busy. As you stay with the meditation challenge you may start noticing that you are creating a new habit, the habit of meditating. It includes relaxing and now breathing. The more regular your practice, the more you get used to it until it becomes a new useful habit. Also, I hope that this breathing exercise has been a useful tool for erasing tension by inhaling and exhaling comfortably. You may have noticed that by tuning into our breath we are training our mind to be focused . At the same time, we may find ourselves using our conscious breath as one tool to re-center and to relax during our day.

If you would like to clear your mind before meditating, you may try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Joyful breathing,

rubén

Meditation Challenge: Day 7 Choices

Namaste and welcome to day 7!
Wow, it is already a third of the challenge! I hope that you are noticing some benefits from doing this challenge. Perhaps you are feeling more at ease, more relaxed and more awake during your day. However, please do not be surprised if you notice tension, or irritation during your day. One of the things that happens as we grow in our ability to focus and be present is that we notice more easily the things that annoy us. This enables us to make conscious choices. For instance, as you are breathing notice if there is an internal voice criticizing what you are doing or how you are breathing. You can pay attention to that voice only if you want to feel discouraged. Would it be possible to focus on the sensations that happen as you breathe?

In case you’d like to release tension from your shoulders before meditating, you may try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Enjoy inhaling and exhaling,

rubén

Meditation Challenge: Day 6 Unique

Namaste and welcome to day 6!
I hope that doing the breathing exercise yesterday helped you feel relaxed and energized. You may have even noticed your breath a little bit more during the rest of your day. In yoga there is a whole set of practices called pranayama directed to gain an exquisite understanding of our breathing processes and their effects on our levels of energy, mood and internal activity. As you practice breathing today, consider that each breath is unique and it cannot be repeated.

If you want to release tension in your hips and lower back before your practice you can try

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Savor your breath,

rubén

Meditation Challenge: Day 5 Breathing

Namaste and welcome to day 5!
It is common to start a project and lose steam. It happens to many of us. Remember that meditation is being with what it. This includes being OK with the fact that we get distracted or that we skip a day. No problem. Like with any other distraction, as soon as we notice that we got distracted we let go of the distraction and return to the activity that we care about.
Today, we start exploring one of the fundamental elements in many meditation techniques: Breathing.
Paying attention to your breath is a simple way to bring your awareness to this moment that you are in. Also, your breath is a fascinating phenomenon, it happens thousands of times every day. We often don’t even notice that we are breathing. But every time we breathe we are taking a life giving elixir.

If you would like to start with a little bit of movement to relax more easily, you may want to try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Feel your breath,

rubén

Meditation Challenge: Day 4 Noticing effects

Namaste and welcome to day 4!
Have you noticed any changes in you after these sessions? I hope you have. Perhaps, you have gotten better at relaxing. Today is the last day of focusing on relaxation during this challenge. I hope that by dedicating time each day to relaxing you may have found how useful it is to relax and how nice it feels inside of you when you are relaxed. I hope that you savor today’s session.

If you would like to clear your mind before meditating, you may try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Noticing,

rubén

Meditation Challenge: Day 3 Soften

Namaste and welcome to day 3!

I hope that you are enjoying the relaxation. Sometimes we just start by noticing how tense we are. That’s a good beginning. Pay attention to the sensations and try to soften the area that feels tense. If there is a lot of tension, consider practicing a few movements and yoga postures before your meditation to relax more easily.
In case you’d like to release tension from your shoulders before meditating, you may try:

Sometimes, as you relax, if you are lying down you may fall asleep. That is OK. If it happens every time, consider if you may need to sleep more at night.

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Softening,

rubén

Meditation Challenge : Day 2 Distractions

Namaste and welcome to day 2

Does it happen to you that when even when you are relaxed and without interruptions you find a lot of internal activity? Perhaps as you are relaxing you remember something that happened at work or your mind starts planning your day or week. Welcome to being human. If your mind is getting distracted, you are noticing how you, like many of us, have been training your mind to stay busy all the time. Meditation is a way to give yourself a break. It will take some time to train your mind to stay focused on one simple object or idea. At this stage, you are just trying to get good at relaxing. When you get distracted, no matter what the distraction is, just release the distraction. Simple. Next, return to your relaxation without any strain, without struggle, without self-judgment and, very important with a gentle smile on your face. It doesn’t matter how many times you get distracted. What matters is to return to your focus, relaxation, every time.

If you want to release tension in your hips and lower back before your practice you can try

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Peace,

rubén

Meditation Challenge: Day 1 What is Meditation?

Namaste and welcome to this meditation challenge.
I am honored you decided to join me on this journey.

What is meditation?

Meditation is being with what is. We can put that definition into practice by:
Meeting ourselves where we are, right here and now
and by,
Meeting ourselves just as we are
In other words, there is no need to add commentary to whatever you are experiencing.

Keep it Simple

Find a good spot where you can make yourself really comfortable. It is best if you minimize distractions and interruptions.
Pick a time where you can give yourself your undivided attention for 10 to 15 minutes.

Step 1 Relax

Getting good at relaxing is essential to meditation. Otherwise, all you will notice is how tense you are.
Make things easier for yourself by letting go of your expectations. Expectations are old thoughts in your mind about what should happen. Instead awake to the freshness and uniqueness of this day.

If you would like to start with a little bit of movement to relax more easily , you may want to try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Enjoy!

rubén