Weekly Meditation Guidelines

Here are the guidelines that will help you to get the most out of the SOS Weekly Meditations:

•Where? A quiet place with minimal interruptions. No people or pets; computers and phones off.

•Body posture: Sit on the floor supported by pillows, your back should be straight. Cross your legs if it feels comfortable. If you can’t sit on the floor sit on a couch or an armchair supported by pillows. Your hands should rest wherever it is comfortable, not moving. Try different hand positions. Don’t move your bodies after you are positioned.

•Attitude: Don’t have high expectations: It doesn’t have to be perfect – one day your mind will be quiet and calm and another day it will be racing. Your job is to keep meditating and not to judge how well you do it.

Each meditation is 15 minutes long. Please read below and choose the option that best fits your needs and schedule:

1. Create a daily meditation practice. Pick the same time and place each day to meditate. It takes only 15 minutes of your time but if you train your brain to use the meditation to relax it will improve your ability to “stay sane” when things happen outside of this concentrated period. I will train you to respond rather than react.

If you choose to meditate daily, listen to “Relax and Let Go” every day on week 1. Week 2, alternate between “Relax and Let Go” and “Sleep Well.” Give both a try but trust your intuition in leading you to which one to practice on a specific day. On week 3 alternate the 3 meditations and on week 4, alternate the 4 of them.

2. Engage with the Meditation. Notice how you feel right after you do the meditation and over the next few days. Let your intuition guide you about integration or progression of new meditations.

3. Use in case of emergency. Listen to the meditation as soon as you get it so you will have some experience with that specific meditation. When you feel that you are out of balance physically, emotionally or mentally, listen to it again. Notice if it helps you relax. If it doesn’t – consider choosing option 1, so you train your brain to relax and it becomes a habit which will give you better results when needed most.