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Here is a sample exercise from 
Mini Meditations: Quick Techniques for Slowing Down a Busy Mind

 The Three-Part Breath

This exercise draws air from deep down in the diaphragm all the way to the upper lungs to help oxygenate the entire system. Begin the exercise at your normal breath speed. After a few breaths, gradually slow the breath, deepen the inhalation and lengthen the exhalation.

  1. Sit comfortably with your eyes closed.
    Focus your attention on the center of your chest. As you inhale, first expand and fill the belly. Next, fill your lungs. Last, pull the air up to your upper chest and expand your ribcage.
  2. Hold the breath for three seconds.
  3. Release the air as slowly as possible in one long, continuous exhalation.
  4. Hold the full exhalation (empty lungs) for three seconds.
  5. Repeat the process. Go as slowly as you can without feeling distress.
  6. Continue the process for three to five minutes.

Most of us breathe too shallowly for optimal health—and it tends to get even shallower when we are stressed or upset.

This exercise illustrates just how much air you can really take in. Practicing it twice a day will not only calm your mind, but the added oxygen in your system will add color to your cheeks and sparkle to your eyes.

Full Meditation Note: Practice this technique for up to five minutes. You can continue to focus on your breathing or move your focus of concentration to another point while you continue deep, slow breaths.

 

        
 
Here is a sample exercise from
Gratitude Journal: 30 Days of Thankfulness

Love

Psychologists say that we do not fall in love with those who do things for us; we fall in love with those to whom we give—our selves, our time, our attention, our efforts.

 

How has love affected you today?

Have you made room in your day to spend some time
with whom and what you love?

Have you allowed someone to love you today?

“When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.”

—The Dalai Lama

 

Reflect on your infinite capacity to love. Give thanks for the opportunities you have had to exercise that love and for those magical times when your love was returned.

Take some time to reflect on today's topic and record your thoughts in your journal pages.
   

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