Embedded Files
Four Pebbles
https://www.youtube.com/watch?v=65kC6-0iJZM&t=15s
5, 4, 3, 2, 1
Five Ways to Check In and BE MINDFUL:
(1) Take "5" deep breaths (5 green beads)
(2) Notice "4" things around you. What do you see? (smiley face charm)
(3) Name "3" things you are grateful for (thank you heart charm)
(4) Share "2" PAWsitive statements (paw charm)
(5) Think of "1" thing you are looking forward to today! (unicorn charm)
Pastor Will Starkweather reminded that you can do "5, 4, 3, 2, 1" with your five senses too!
5 things you see, 4 things you hear, 3 things you can touch, 2 things you smell, 1 thing you taste
Body Scan ~ body scan begins at minute 18:25
https://youtu.be/Bkgq9MlBp1k?si=QLdT9Rc8Cr5kC_n6
(this video also includes some bedtime routine ideas)
Coloring
Coloring is a meditative practice that helps some folks to reduce anxiety, improve mood, enhance focus and foster relaxation!
https://freecoloringtherapy.com/printable-adult-coloring-pages
Labrynths to Walk
A form of walking meditation, you won't get "lost" in a labrynth. You have the opportunity to wander and wonder. Labrynths date back 4,000 years or more. Another spiritual practice tool to explore! Here is a pattern for creating your own labrynth with cords or ropes:
Finger Labrynths
https://www.worldlabyrinthday.org/resources/finger-labyrinths ~ When space is an issue, you can work labrynths in small ways too!
Loving Kindness Meditation
https://youtu.be/T6qJg8-EKok 4:02 minutes
Japa Meditation
Palm Calm: https://youtu.be/MPHzM2nxvfI 0:58 sec [You can use with beads - mala beads or rosary]
Magic Carpet Ride
https://youtu.be/WAAQg3GVsjQ 9:06 min
Mantra
What phrase or word to you need to focus on especially? Saying that phrase, repeating with deep breaths is a way "to bring about what you think about."
Tara Brach's R.A.I.N.
Trataka [candle gazing, iconography]
Gazing at a single point is another meditative practice that can relax and improve your rest, concentration, and clarity of thinking. I have done this with the flame of a candle and with icons. My favorite icons are
Christ Pantocrator ["Almighty," "Ruler of All"]: https://youtu.be/zYlVakaW_kc?si=pH_sNFX8bY17jaGl begin at minute 3:25 and
Andrei Rublev's Trinity/Hospitality of Abraham https://youtu.be/gE1az7YDA5M?si=5AY16V_aKi6S7tiW
Walking
Enjoy the fresh air! Find places in your community to be in God's creation.
Apps
Calm
Insight Timer
Tapping Meditations
I love this guy's tapping meditations (Nick Ortner) https://youtu.be/02bN4JFx10Y?si=KT37MSgmzrJkPOx6
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