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4-7-8Breathing Technique with Mantra

9 mins.

VIDEO: This video guides you in the 4-7-8 Breathing that Dr. Andrew Weil has been known to teach. The absolute time you spend on each phase is not as important as the ratio. The doubled time of the slow, elongated exhalation naturally calms the nervous system and can decrease anxiety and improve sleep. 

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Safe Place Meditation

30 mins.

This meditation guides you through creating your own special image that gives you a feeling of comfort and safety. With practice, you will easily & quickly be able to recall this image at any time when you need to feel safe and calmed.

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Tree Imagery

11 mins.

This technique increases awareness of the connection of body and emotions, noticing how even subtle shifts in movement may create shifts in emotions. 

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Mindfully Observing the Sensation of Pain

20 mins.

Everything changes, including our sensations of pain. This technique helps to decrease fear of pain as you learn to objectively observe how it changes while learning to feel safe in your body. 

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Metta/Loving Kindness Meditation

7 mins.

VIDEO: Metta means loving kindness and is an important practice in Buddhism. This short meditation guides you to spread loving kindness and self-compassion to those you love, yourself, and to the world to help heal all-beings through love.

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Body Scan Meditation

20 mins.

Reconnect with your body to find a sense of calmness. If you have trouble feeling parts of your body, place a tennis ball under each body part to bring your awareness to that area.

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Body Awareness Guided Imagery

11 mins.

This technique increases awareness of the connection of body and emotions, noticing how even subtle shifts in movement may create shifts in emotions. 

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Spinal Breathing

20 mins.

This meditation may decrease back pain. It increases circulation and gets energy flowing in your spine.

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Autogenic Relaxation

12 mins.

A guided mediation that uses simple phrases to elicit a relaxation response in the body, mind, and entire nervous system.

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Mindfulness

Meditation

23 mins.

We all have a “monkey mind”.  This meditation can help create calmness amongst the mind’s chaos so we are less likely to get derailed by our thoughts and emotions.

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Inner Wisdom Visualization

23 mins.

There  is great wisdom within each of us. Connecting with the aspect of ourselves is empowering, reassuring, and connect us to our intuition. Before beginning this, set an intention, such as gaining an answer to a question or problem, or perhaps see what arises during the process.   

(Intro, music by David Rogers)

HolisticHealingwithDeborah

debrogersOT@gmail.com

617.792.7066

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