Compassion Meditation

Compassion Meditation from Patient Empowerment Network on Vimeo.

 Learn about cultivating love and tenderness towards others and bolstering feelings of connectedness as well as understanding and acceptance of others. Support your overall psychological and emotional well-being. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be focusing our attention on directing compassion towards another.

Compassion is having tenderness towards someone who is suffering along with a heartfelt desire to alleviate their suffering. In this practice we will be offering this compassion towards someone who is dear to ourselves. Bring to mind someone in your life who is suffering. Someone is going through challenging time. Who may be struggling with discomfort or distress? Picture them in your mind and allow yourself to feel a tender caring for their wellbeing. Allow yourself to hold them in your heart. Feeling their presence.

To your level of comfort, allow yourself to feel into their discomfort, their pain, their suffering. Doing so without overwhelming yourself with their pain, with their suffering. So, doing so to your level of comfort. Feeling your heart continuing to open to them. Wishing them well. Extending your tenderness and compassion towards them in their pain and wishing them well. Wishing them well. Repeating the following phrases or modify them to meet your heart’s sincere desire for their wellbeing: May you be held in compassion, May your pain and sorrow be eased, May your heart be at peace, May you be free from suffering.

Again, you modify any of those phrases that are suitable for your desire for their wellbeing. Repeating to yourself with a tender heart. Bringing this practice to a close. Releasing the phrases and noticing how you feel. Gently open your eyes. We hope you have enjoyed this Patient Empowerment Network program

Self-Compassion Meditation

Self-Compassion Meditation from Patient Empowerment Network on Vimeo.

Learn about cultivating love and tenderness towards yourself and bolstering feelings of self-worth, self-acceptance, and resilience. Support your overall psychological and emotional well-being.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be focusing our attention on directing compassion towards ourselves. Compassion is having tenderness towards someone who is suffering along with a heartfelt desire to alleviate their suffering.

In this practice we will be targeting this compassion towards ourselves. Bring to mind a situation in your life that is difficult, a situation that is causing you stress. To your level of comfort allow yourself to feel the discomfort of the situation in your body. Now please don’t force this. Back off if it is too intense. You don’t want to force this. Saying silently to yourself as you feel into the discomfort: this is a moment of suffering, this is difficult, this is hard, this is painful. Whatever words you can use to acknowledge your distress. Acknowledging that in life there are difficult moments. That you are not alone. So, silently saying to yourself, acknowledging to yourself that suffering is a part of the human experience. We all go through struggles in our lives. Acknowledging your struggle, your discomfort as a human being having a human experience. If you like, you may place a tender hand over your heart. Asking yourself what kind words you need to soothe yourself in this moment of distress, of discomfort, of suffering. See if any of the following phrases work for you or find what works for you in your particular situation: May I give myself the compassion that I need, May I learn to accept myself as I am, May I forgive myself, May I be kind to myself, or May I be patient. Repeating your desired phrase or phrases to yourself with a tender heart.

Bringing this practice to a close. Noticing how you feel. So releasing the phrases. Noticing how you feel. Gently open your eyes. We hope you have enjoyed this Patient Empowerment Network program

Health Benefits of Antioxidants

Benefits of Antioxidants from Patient Empowerment Network on Vimeo.

What’s the deal with antioxidants? Antioxidants are compounds that protect the body against diseases related to damage to tissues and cells from highly reactive substances. Watch now.

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Transcript:

Antioxidants are compounds that inhibit the oxidation of other substances by stabilizing and neutralizing free radicals. Low levels of free radicals in the body are normal and can be beneficial. Free radicals are a natural byproduct of metabolic reactions in the body and play a vital role in our immune system function. However, too many free radicals can lead to oxidative stress. Oxidative stress can destroy cell membranes, proteins, RNA, and DNA, and thereby contribute to chronic diseases like cancer, cardiovascular disease, diabetes, and Alzheimer’s disease. 

Antioxidants can play an important role in mitigating these potential chronic diseases. Here are a few antioxidants and their health promoting benefits: Vitamin C found in citrus fruits and cruciferous vegetables protects DNA, RNA, and cell membranes. Vitamin E found in sunflower seeds and almonds protects cellular membranes. Carotenoids, a phytochemical found in pumpkin and carrots act as a free radical scavenger. Vitamin A found in leafy green vegetables, orange and yellow vegetables, in the precursor form of beta carotene, protects cellular membranes and reduces inflammation. Selenium is an essential trace mineral and powerful antioxidant that helps to regenerate other antioxidants, including vitamin C. 

It is apparent that the benefits of antioxidants work in combination with each other along with phytochemicals and micronutrients in food to protect the body against oxidative stress from free radicals. The benefits of eating antioxidant-rich foods come from the entire package of nutrients in whole foods, a combination that can’t be replicated in a supplement. Therefore, eating a diet rich in antioxidant-containing foods like fruits, vegetables, and whole grains will provide you with the health promoting benefits that antioxidants offer.

Thanks for joining this Patient Empowerment Network program. Please remember to ask your healthcare team what may be right for you.

Loving Kindness Meditation (Part II)

Loving Kindness Meditation (Part II) from Patient Empowerment Network on Vimeo.

 Learn about cultivating love and kindness towards others and enhancing your capacity for social connectedness. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be planting seeds of loving kindness towards others in the garden of our minds. To start our practice, find a comfortable seat. A chair is perfectly fine. And make any arrangements to support your back if necessary.

Allow your eyes to softly close, if you feel comfortable doing so. Begin to feel into the weight of your body being supported by your seat. Taking in a deep breath in through the nostrils and exhale softly out the mouth with pursed lips. Do this several times. Releasing control of the breath and allow yourself to feel into the natural rhythm of your breath. The natural uncontrolled breath. Relaxing with each breath. Bring to mind the feeling of love to the best of your ability. Without forcing it. You may bring up a memory to support you in this process. The important thing here is to feel into the quality of love itself. Again, without forcing it.

Allowing this feeling of love to permeate your mind and body, your entire being. With a loving heart bring to mind someone who is dear to you. With a kind and loving heart begin to silently repeat the following phrases towards them. Feeling into to each repetition of the phrases to best of your ability without forcing it. May you be safe from harm, May you be well in mind and body, May you be happy, May you live with ease, May you be filled with lovingkindness. Let’s circle back and extend this kind heartedness towards all beings.  May all beings be safe from harm, May all beings be well in mind and body, May all beings be happy, May all beings live with ease, May all beings be filled with lovingkindness. Releasing the phrases. Noticing how you feel. Gently open your eyes. We hope you have enjoyed this Patient Empowerment Network program

Benefits of Phytochemicals

Benefits of Phytochemicals from Patient Empowerment Network on Vimeo

Phytochemicals are substances found in plants that are capable of providing health-promoting properties, such as antioxidants. Watch now.

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Transcript:

Phytochemicals, also referred to as phytonutrients, are substances found in plants in small amounts that are not essential nutrients but may have health-promoting properties. Although the health benefits of phytochemicals are still under scientific investigation, there are some prominent functions and therefore potential benefits worth mentioning. One well- known property of phytochemicals is their potential to act as and support the function of antioxidants. They can also mimic hormones, alter absorption of cholesterol, inhibit inflammatory responses, and block the actions of certain enzymes. 

Here are some potential health benefits that may result from a few well-known phytochemicals: Carotenoids found in yellow-orange fruits and vegetables, as well as in dark green leafy vegetables may possess strong cancer-fighting properties. Indoles found in cruciferous vegetables like bok choy and broccoli may inhibit the development of cancer-causing hormones and prevent tumor growth. Phytoestrogens found in berries, soybeans, and garlic may lower the risk for osteoporosis, heart disease, breast cancer, and menopausal symptoms. Saponins found in legumes like kidney beans and lentils may decrease blood lipids, lower cancer risks, and lower the blood glucose response. Flavonoids found in various fruits, vegetables, chocolates, nuts, and seeds may benefit the immune system and prevent cancer cell growth.

It is the mixture and variety of phytochemicals in food acting in conjunction with each other and with other micronutrients that are linked to their health promoting benefits. Therefore, supplementation of phytochemicals in isolation may limit their health promoting properties. This is yet another reason to include whole plant-based foods in your diet.

Thanks for joining this Patient Empowerment Network program. Please remember to ask your healthcare team what may be right for you.

Loving Kindness Meditation (Part I)

Loving Kindness Meditation (Part I) from Patient Empowerment Network on Vimeo.

Learn about cultivating love and kindness towards yourself and enhancing psychological and emotional well-being. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be planting seeds of loving kindness towards ourselves in the garden of our minds.

To start our practice, find a comfortable seat. A chair is perfectly fine. And make any arrangements to support your back if necessary. Allow your eyes to softly close, if you feel comfortable doing so. Begin to feel into the weight of your body being supported by your seat. Take a deep breath in through the nostrils and exhale out the mouth softly with pursed lips. And do this several times. Allow yourself to feel into the rhythm of your natural breath. The natural uncontrolled breath. Relaxing with each breath. Bring to mind the feeling of love to the best of your ability. Without forcing it. You may bring up a memory to support you in this.

The important thing here is to feel into the quality of love itself. Without forcing it. Allowing this feeling of love to permeate your mind and body, your entire being. With a loving heart begin to softly gaze inward, inwardly towards yourself. With a kind and loving heart begin to silently repeat the following phrases towards yourself. Feeling into to each repetition of the phrases to best of your ability without forcing it. May I be safe from harm, May I be well in mind and body, May I be happy, May I live with ease, May I be filled with lovingkindness. Let’s circle back through one more time. May I be safe from harm, May I be well in mind and body, May I be happy, May I live with ease, May I be filled with lovingkindness. Releasing the phrases. Noticing how you feel. Gently open your eyes. We hope you have enjoyed this Patient Empowerment Network program

Meditation on Gratitude

Meditation on Gratitude from Patient Empowerment Network on Vimeo.

 Learn about taking in the good by attending to the qualitative state of GRATITUDE to support overall psychological well-being. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be focusing our attention on positive states of mind that support wellbeing.

The mind can be looked at like a garden. In this practice session we will be planting seeds in the garden of our minds by focusing our attention on positive states of mind. These mental states become inner resources that are more accessible to us in our daily experiences. So, for this particular practice session we will be planting the seeds of Gratitude.

To start our practice, find a comfortable seat. A chair is perfectly fine. And make any arrangements to support your back if necessary. Allow your eyes to softly close, if you feel comfortable doing so. Feeling into the weight of your body being supported by your seat. Bring to mind something that you are grateful for. A person, place or an object. Allowing this sense of thankfulness, gratefulness, gratitude to expand in your mind. Allowing yourself to feel into the experience of gratitude. Bring to mind something else that you are grateful for. Allowing it to expand in your mind. Allowing yourself to feel into it. Bring to mind one more thing that you are grateful for. Allowing it to expand in your mind. Feeling deeply into it. This sense of gratefulness, thankfulness, gratitude. Allowing this feeling of gratitude to penetrate and permeate your entire being. Noticing what is pleasant about this experience of gratitude. Feeling into the experience of gratitude. Unbounded gratitude. Exhaling your breath out and take in a full inhalation and exhaling with a soft ah… Gently open your eyes. We hope you have enjoyed this Patient Empowerment Network program.

Meditation on Love

Meditation on Love from Patient Empowerment Network on Vimeo.

 Learn about taking in the good by attending to the qualitative state of LOVE and making it a more available inner resource. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be focusing our attention on positive states of mind that support wellbeing.

The mind can be looked at like a garden. In this practice session we will be planting seeds in the garden of our minds by focusing our attention on positive states of mind. These mental states become inner resources that are more accessible to us in our daily experiences. So, for this particular practice session we will be planting the seeds of Love.

To start our practice, find a comfortable seat. A chair is perfectly fine. And make any arrangements to support your back if necessary. Allow your eyes to softly close if you feel comfortable doing so. Feeling into the weight of your body being supported by your seat. Bring to mind an experience of Love. Recalling any experience that brings to mind Love. Something that has soothed your spirit. Feel into the Love of the experience. So, you want to tap into the Love, the feeling of Love. And letting go of the story about the experience and focus on the feeling of Love itself. Maintaining your attention on Love to best of your ability. If the mind wonders about, gently come back to the feeling of Love. Without fighting your mind gently come back to the feeling of Love. Opening yourself to this Love. Allowing it to fill your mind. Noticing this feeling of Love. Feeling into it like it’s your first time. Taking it all in. Receiving the Love. Giving yourself over to it. Allowing it to become a part of who you are. A part of your being. This feeling of Love. Noticing what is pleasant about this experience of Love. Feeling the presence of Love. Unbounded Love. Exhaling your breath out and taking in a full inhalation and exhaling with a soft ah… Gently open your eyes. We hope you enjoyed this Patient Empowerment Network program.

Meditation on Peace

Meditation on Peace from Patient Empowerment Network on Vimeo.

Learn about taking in the good by attending to the qualitative state of PEACE and making it a more available inner resource. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be focusing our attention on positive states of mind that support wellbeing.

The mind can be looked at like a garden. In this practice session we will be planting seeds in the garden of our minds by focusing our attention on positive states of mind. These mental states become inner resources that are more accessible to us in our daily experiences. So, for this particular practice session we will be planting the seeds of Peace.

To start our practice, find a comfortable seat. A chair is perfectly fine. And make any arrangements to support your back if necessary. Allow your eyes to softly close if you feel comfortable doing so. Feeling into the weight of your body being supported by your seat. Bring to mind an experience of Peace. Recalling any experience that brings to mind Peace. Something that has soothed your spirit. Feel into the Peace of the experience. So, you want to tap into the Peace, the feeling of Peace. And letting go of the story about the experience and focus on the feeling of Peace. Maintaining your attention on Peace to best of your ability. If the mind wonders about, gently come back to the feeling of Peace. Without fighting your mind gently come back to the feeling of Peace. Opening yourself to this Peace. Allowing it to fill your mind. Noticing this feeling of Peace. Feeling into it like it’s your first time. Taking it all in. Receiving the Peace. Giving yourself over to it. Allowing it to become a part of who you are. A part of your being. This Peace. This feeling of Peace. Notice what is pleasant about this experience of Peace. Feeling the presence of Peace. Unbounded Peace. Exhaling all your breath out and taking in a full inhalation and exhaling with a soft ah… Gently open your eyes.

We hope you enjoyed this Patient Empowerment Network program.

Benefits of Minerals

Benefits of Minerals from Patient Empowerment Network on Vimeo.

Minerals are very important elements required in small amounts in the diet that are used in the body to promote various functions and to help form body structures. Watch now.

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Transcript:

Similar to vitamins, minerals are micronutrients that are essential to human health and can be obtained in our diet from different types of food.  

Minerals are inorganic elements from the Earth. Plants extract minerals from the soil they grow in and we humans obtain minerals directly from eating those plants, as well as indirectly from eating animal foods. We also get minerals from the water we drink.

Minerals are classified as either major minerals or trace minerals, depending on the amount needed in the body. Major minerals include sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur. Calcium, phosphorus, and magnesium help in the building and maintenance of healthy bones. Sulfur contributes to the health of skin, tendons, and ligaments. Sodium, potassium and chloride are important electrolytes that help maintain fluid balance. Sodium and potassium are also important for nervous system function. Trace minerals include iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, and molybdenum. Iron is required for red blood cell function and therefore oxygen delivery. Copper is important for iron absorption and the production of red blood cells. Zinc is required for healing damaged tissue and supporting a healthy immune system. Selenium and iodine are essential for thyroid function. Selenium is also a powerful antioxidant. Fluoride is protective against tooth decay.

While deficiencies are possible with minerals, consuming a varied diet significantly improves an individual’s ability to meet their nutrient needs to maintain health and wellbeing. 

Thanks for joining this Patient Empowerment Network program. Please remember to ask your healthcare team what may be right for you.

Meditation on Joy

Meditation on Joy from Patient Empowerment Network on Vimeo.

Learn about taking in the good by attending to the qualitative state of JOY and making it a more available inner resource. Watch now.

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Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be focusing our attention on positive states of mind that support wellbeing. The mind can be looked at like a garden. In this practice we will be planting seeds in the garden of our minds by focusing our attention on positive states of mind. These mental states become inner resources that are more accessible to us in our daily experiences. So, for this particular practice session we will be planting the seeds of joy.

To start our practice, find a comfortable seat. A chair is perfectly fine. And make any arrangements to support your back if necessary. Allow your eyes to softly close if you feel comfortable doing so. Feeling into the weight of your body being supported by your seat. Bring the mind to an experience of Joy. Recalling any experience that brings to mind Joy. Something that has lifted your spirits. Feel into the joy of the experience. So you want to tap into the joy, the feeling of joy. Letting go of the story and focus on the feeling of joy. Maintaining your attention on joy. If the mind wonders about gently come back to feeling joy. Without fighting your mind gently come back to the feeling of joy. Opening yourself to this joy. Allowing it to fill your mind. Noticing this feeling of joy. Feeling into it like it’s your first time. Taking it all in. Receiving the joy. Giving yourself over to it. Allowing it to become a part of who you are. A part of your being. This joy. This feeling of joy. Notice what is pleasant about this experience of joy. Feeling the presence of joy. Unbounded joy. Exhaling your breath out and taking in a full inhale and exhaling with a soft ah… Gently open your eyes. We hope you enjoyed this Patient Empowerment Network program

Benefits of Vitamins

Benefits of Vitamins from Patient Empowerment Network on Vimeo.

Vitamins are very important compounds that are required in small amounts in the diet to support various functions related to growth, reproduction, and the maintenance of health. Watch now.

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Transcript:

Vitamins are essential micronutrients that are required for many bodily functions and therefore necessary to maintain health. Vitamins are traditionally categorized into two groups: water-soluble meaning they are dissolvable in water or fat-soluble meaning they are dissolvable in fat. 

Water soluble vitamins include a collection of B vitamins and vitamin C. Vitamin C is a powerful antioxidant found in citrus fruits like oranges and grapefruit and in cruciferous vegetables like broccoli and Brussels sprouts. The collection of B vitamins all assists in various metabolic processes in the body and are found in a variety of unprocessed plant-based foods and animal foods. Vitamin B12 is mainly found in animal foods but can be easily obtained through fortified cereals and non-dairy milks for those consuming a plant-based diet.

Fat soluble vitamins include Vitamins A, D, E and K. Vitamin A is an antioxidant and supports eye health found in leafy green vegetables like kale, orange and yellow vegetables like carrots. Vitamin D supports bone health and is obtained through exposing the skin to the sun, eating fatty fish and fortified foods. Vitamin E is an antioxidant that protects cell membranes and is found in nuts, seeds, fruits, and vegetables. Vitamin K supports blood clotting and bone health and is found in green leafy vegetables and Brussels sprouts.

Unless there is a deficiency, it is recommended to primarily focus on getting vitamins from food sources vs supplementation. By eating a variety of whole foods from all food groups, you can ensure that you are getting all the vitamins needed to maintain health, protect against cancer and support recovery from cancer treatment.

Thanks for joining this Patient Empowerment Network program. Please remember to ask your healthcare team what may be right for you.

Heart Center Meditation

Heart Centered Meditation from Patient Empowerment Network on Vimeo.

Learn about cultivating present moment awareness by focusing your attention on the heart center.

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Related Programs:

Body Scan Meditation

Body Scan Meditation

Body Parts Meditation

Body Parts Meditation

Complete Breathing Meditation


Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be cultivating present moment awareness by focusing attention on the heart center. Before we start the practice, I want to state that focusing your attention on the body can have a grounding effect. Nonetheless, if you find this practice difficult for whatever reason, including health related or a traumatic history, please do not force it. I encourage you to be gentle and kind to yourself. Accepting yourself where you are in the process. Attend softly and your capacity will build over time.

To start our practice, find a comfortable seat. A chair is perfectly fine. And you may make any arrangements to support your back if necessary. Or you may lie down on your back for this particular practice. Allow your eyes to softly close if you feel comfortable doing so. Begin to feel into the weight of your body being supported by whatever you are seated on or lying on. Begin to bring your attention to the center of your chest area, the heart center. To support you in this practice, you may bring a hand to place over the heart center. Feel into the warmth of your hand. The tenderness of your hand over the heart center. Feeling, sensing, noticing. Anchoring your mind to the heart center. If the mind wonders about, gently bring it back to focusing your attention on the heart center. Feeling into the heart center without judgment. You may keep your hand over your heart for the duration of the practice or you may remove it at any moment you feel comfortable doing so. Gently open your eyes. We hope you enjoyed this Patient Empowerment Network program.

Whole Body Meditation

Whole Body Meditation from Patient Empowerment Network on Vimeo.

 Learn about cultivating present moment awareness and staying grounded by attending to and being present with the whole body. Watch now.

See More from Rx for Community Wellness

Related Programs:

Body Scan Meditation

Body Scan Meditation

Body Parts Meditation

Body Parts Meditation

Complete Breathing Meditation


Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be cultivating present moment awareness by focusing attention on the whole body. Before we start the practice, I want to state that focusing your attention on the body can have a grounding effect. Nonetheless, if you find this practice difficult for whatever reason, including health related or a traumatic history, please do not force it. I encourage you to be gentle and kind to yourself. Accept yourself where you are in the process. Attend softly and your capacity will build over time.

To start our practice, find a comfortable seat. A chair is perfectly fine. And you may make arrangements to support your back if necessary. Or you may lie down on your back for this particular practice. Allow your eyes to softly close if you feel comfortable doing so. Begin to feel into the weight of your body being supported by whatever you are seated on or lying on. Feeling into the heaviness of your body. Feeling supported. Being open to whatever arises without judgment of good or bad, without pushing anything away or grasping at anything. Just being present in your body to the best of your ability. Are you drawn to any part of your body? If so, allow yourself to go there with a soft attention without looking for anything in particular. Notice with curiosity and openness to your level of comfort without judgment. Feeling, sensing, noticing. Gently (bring) begin to come back to feeling the weight of your entire body being supported. Feeling into your whole body with a spacious curiosity and openness without judgment. Resting in your whole body. Your precious body. Gently open your eyes. We hope you enjoyed this Patient Empowerment Network program.

Body Scan Meditation

Body Scan Meditation from Patient Empowerment Network on Vimeo.

Learn about cultivating present moment awareness and staying grounded by scanning your body for sensations in a methodical fashion from head to toe. Watch now.

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Related Programs:

Breath Counting Meditation

Breath Counting Meditation

Chest Breathing Meditation

Chest Breathing Meditation

Complete Breathing Meditation


Transcript:

Greetings everyone. Thank you for joining this Patient Empowerment Network program. In this practice session we will be cultivating present moment awareness by scanning the body for sensations. Before we start this practice, I want to state that focusing your attention on the body can have a grounding effect. Nonetheless, if you find this practice difficult for whatever reason, including health related or a traumatic history, please do not force it. I encourage you to be gentle and kind to yourself. Accept yourself where you are in the process. Attend softly and your capacity will build over time.

To start our practice, find a comfortable seat. A chair is perfectly fine. You may also make arrangements to support your back if necessary. Or you may lie down on your back for this particular practice. Allow your eyes to softly close if you feel comfortable doing so. Begin to feel into the weight of your body being supported by whatever you are seated on or lying on. Notice any sensations without judgment of good or bad, without pushing anything away or grasping at anything. Just allow yourself to notice to best of your abilities. If you do not feel anything it’s ok. No need to force it. Be open to whatever arises without judgment. Begin to softly bring your attention to the soles of your feet. You may wiggle your toes to help you go there. Attending to any sensations that may arise or not without judgment. Begin to move your attention from the soles of your feet up your legs like a scanning disc up to your knees. Softly scanning for any sensations without judgment. If you are not feeling anything it is ok. Just move along, not allowing your mind to get stuck. From your knees up your thighs to your hips. Scanning. From your hips up your torso; front, back and sides up to your shoulders. Bringing your attention to your hands. Feeling, sensing, noticing. From hands to your elbows. Elbows to your shoulders. From your shoulders up your neck to your head. All the way to the crown of your head, the very top of your head. Begin to work your way down from the crown of your head to the shoulders. Scanning, sensing. Down the arms to your hands. Back to your shoulders down the torso to the hips. From the hips down the legs to the soles of your feet. From here bring your attention back to feeling the weight of your body in your seat. Gently open your eyes. We hope you enjoyed this Patient Empowerment Network program.