Search Results

For this meditation, we will anchor ourselves with the breath and guided visualizations. We will also use some mantras for self-empowerment and inner confidence that will also help us Let's first start by getting into a comfortable position with our palms up and open for an open mind, or face down for grounding ourselves. Gently close your eyes Let's start with a deep inhale through the nose and a nice full exhale Take another deep inhale, filling the belly and exhale Relax your shoulders-- inhale, focus on filling the belly and expanding the ribcage. Continue with these deep breaths. …….. Use this meditation as your opportunity to get grounded in the present moment. Check in with yourself, how is your body and spirit feeling? Maybe you had an exhausting week- or maybe your week is just starting… Let's take another deep inhale through the nose, allowing our chest to expand broadly and proudly. INHALE, releasing any tension in the shoulders on the exhale. Be proud and feel confident. If the mind wanders, that is perfectly okay. Just refocus on the breath and choose to come home to the mind. Every time you wander, come home to the breath. We will get ready to introduce some mantras, and focus on each of our chakras. As you repeat these mantras to yourself, take ownership of the words. Send your breath to the base of your spine, the root chakra. Visualize a glowing red light, shining bright. Repeat the mantra: “I am safe” , “I am safe” , “I am safe” Moving up to your low belly/pelvis area, envision a bright orange light, the sacral chakra. Repeat the mantra “I am creative.”, “I am creative.” , “I am creative.” Bring you attention now to your abdomen just above the navel, the solar plexus chakra. Envision yellow energy shining from you here. Repeat to yourself “I am confident” , “I am confident”, “I am confident”. Taking your attention to your heart space. Breathe in a glowing green light. Think about what the words mean as you say softly to yourself, “I am love.”, “I am love.”, “I am love.” Imagine crystal clear blue light moving through your throat with every inhale and exhale, our throat chakra. Silently repeat to yourself, “I am truth.” , “I am truth.”, “I am truth.”. Now bring your attention to your forehead, Imagine a purple light swirling in the middle of your browline, our third eye chakra. Speak, “I am wisdom,” to your inner self. , “I am wisdom,”, “I am wisdom,” Finally, bring your attention to the top of your head, the crown chakra. Visualize a swirling ball of indigo light, as you repeat, “I am whole.”, “I am whole.”, “I am whole.” Take a deep inhale through the nose taking in the power of these words, filling the lungs all the way down to the belly filling in with all the opportunity that's in the air As you exhale, heal and release, letting go of any remaining tension. Lets turn our awareness in our imagination. We will go to a mountain top. I invite you to visualize yourself. You're standing tall and proud, confident that you are inherently magnificent. Envision the mountain you are on and the scenery around you, feel yourself connected to the earth. You are inherently grounded. You are inherently strong. If you find thoughts or ideas, cross your mind. I invite you to visualize them as clouds in the sky. Observe them at first and then allow them to float by. Sometimes there will be big clouds and sometimes there will be small ones, but remember there will always be a blue sky above, you will always have your higher level of awareness. Thank the clouds for visiting and allow them to pass. Take a deep inhale, relaxing into this mountain top visualization. I now want you to visualize your body surrounded by a white shining light orb. Think of this as your aura shining bright . Notice with each inhale and exhale your light starts to shine brighter and brighter. Feel strong, proud and confident that you have balanced all of your energy centers and remember you can return here to this mountain whenever you need. Take 3 more deep inhale’s and exhales, and slowly start to bring your attention back to your body in the current moment. Start to take small movements in the body- maybe wiggling the fingers and toes, opening and closing the palms of the hands, maybe even rotate the neck from side to side. And slowly begin to open your eye. I hope you had a wonderful journey. Until next time my friends, NAMASTE.

Check out this video for bridge instructions:

14 Squats / 12 Lunges / 10 Bridges

26 Squats / 20 Lunges / 18 Bridges

26 Squats / 24 Lunges / 18 Bridges

34 Squats / 32 Lunges / 30 Bridges

Alot 34 Minutes. 60 second stations with no rest between each station. Alternating Plyo Bridges Swimmers YWs Forward Leaning Lunges Forward Leaning Lunges (other side) Supermans Hip ups in Dip Position Single Leg Bridge Single Leg Bridge (other side) Cobras Take 2 min Rest after all 10 stations Do 3 rounds

Alot 40 min. 60 second stations with no rest between each station. Russian Twists Mountain Climbers V-Ups Half Burpees Alternating side Planks Jack Rabbits Plank Frontal plane Jumping Jacks Penguins Sit outs Scissor kicks Inch worms( no push ups) Take 2 min Rest after all 10 stations Do 3 rounds

Alot 8 minutes.

Alot approximately 5 Minutes. Rotate: Inch Worms: 20 reps

Alot approximately 5 Minutes. Rotate: Inch Worms: 20 reps

Alot 34 Minutes. 60 second stations with no rest between each station. Jump Squats Bridges Scissor Kicks Lunges 1 leg Lunges 1 leg Plank Gorilla crawls Alternating Step ups on Bench V-ups Hoop Hops Take 2 min Rest after all 10 stations Do 3 rounds