1. Mindfulness Meditation Week 3

2. Meditation http://youtu.be/soZwJQTFpJk

3. Mindfulness Meditation Review Mindfulness Meditation Mindfulness meditation is one the most powerful and alternative meditation techniques, which lays emphasis on cultivating a highly receptive mindful attention toward any action or objects within your sphere of influence. There are different types of techniques in this category that you can practice, like: Vipassana meditation Deep breathing meditation Body scan meditation Visualization meditation Mindful breathing Mindful Eating Sitting Meditation Walking Meditation ( Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of- meditation.html)

4. Visualization Meditation Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Relaxation Techniques for Stress Relief. (n.d.). Retrieved March 11, 2015, from http://www.helpguide.org/articles/stress/relaxation-techniques-for- stress-relief.htm www.tapestryliferesources.com

5. Visualization Meditation Visualization benefits Holistic Online cites many university studies showing that visualization has remarkable physical health benefits, including boosting immunity, easing depression, relieving insomnia, decreasing stress, and alleviating headaches and chronic pain. Often, seeing yourself healthy in your mind — or visualizing the image of a healthy body — is enough for your body to understand it as truth. boosting immunitydepressionrelieving insomniastresschronic pain Meditation and Visualization. (n.d.). Retrieved March 11, 2015, from http://life.gaiam.com/article/meditation-and-visualization

6. Questions/Comments Q & A

7. Deep Breathing Meditation With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Relaxation Techniques for Stress Relief. (n.d.). Retrieved March 11, 2015, from http://www.helpguide.org/articles/stress/relaxation- techniques-for-stress-relief.htm inspirich.com findyourmiddleground.com

8. Deep Breathing Meditation The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. Relaxation Techniques for Stress Relief. (n.d.). Retrieved March 11, 2015, from http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

9. Deep Breathing Meditation Benefits of Deep Breathing Deep Breathing Promotes Relief and Makes you relaxed Helps in Detoxification of the Body Provides Relief from Pain Makes you Happier Helps in Improving the Posture Stimulates the Lymphatic System Increases the Cardiovascular Capacity Provides Energy to the Body Improves Digestive System of the Body 10 Health Benefits of Breathing Deeply - Inspirich. (2013, October 9). Retrieved March 11, 2015, from http://inspirich.com/health-benefits-deep-breathing/

10. Questions/Comments www.searchquotes.com

11. References 10 Health Benefits of Breathing Deeply - Inspirich. (2013, October 9). Retrieved March 11, 2015, from http://inspirich.com/health-benefits-deep-breathing/ Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html http://www.spiritual-healing-for-you.com/types-of-meditation.html Meditation and Visualization. (n.d.). Retrieved March 11, 2015, from http://life.gaiam.com/article/meditation-and-visualization Relaxation Techniques for Stress Relief. (n.d.). Retrieved March 11, 2015, from http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm