SIT WITH SILVIA
A WEEKLY VIRTUAL MEDITATION PROGRAM
Week 3 - 17 Jun
FOCUSED MEDITATION
Managing Stress From Home
Thump Away Your Stress
Stress is an outcome expression of negative emotions.
When we allow negative emotions to accumulate within our inner body, they manifest into disruptive energy that harms our wellbeing.
Meridian points tapping or thumping is an old tradition that works on unblocking trapped energies stored within our organs. By using our magnetic fingers to thump on the exact energy points or centers that govern the organs, we can enable the flow of energy.
This thumping exercise is combined with double breaths to amplify the release of toxic emotions as well as boosting immunity system through deep energy cleansing.
First Thump:
CHEEKBONES
(Release Anger, Hate, Frustrations)
Second Thump:
COLLARBONES
(Release Fear)
Focused Meditation
Bring your Mind to the center again.
Lotus Pose Sitting (Padmasana)
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Placing your foot on the opposite thighs
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This pose intensify the level of concentration during meditation
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Symbolises the pureness of lotus flower, detached from earthly worries and stress
Preparing For Lotus Pose
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Important to warm up first to avoid injuries
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Rotate 3 Joints
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Stretch Inner & Outer Thighs
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Open Both Hip Muscles
Ujjayi Breathing
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Breathe in through the nose and breathe out through the throat. Feel the air circulating in the back of your throat
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The exhalation sounds hollow like Darth Vader in Star Wars movie
4 Cycles of Breaths
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The complete cycle of breathing - Inhale, Hold, Exhale, Hold
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Both intervals of breath retention provide optimum healing for the inner body
Philtrum Breathing
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Philtrum is the bridge below our nose tip and above our upper lip. It is the Center of our face when we were born
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Place index finger on this middle point to induce deeper concentration
4x4 Breathing
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As you conduct the 4 cycles breathing, coordinate with 4-sided shape drawing to build mental strength
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You can try drawing an invisible square or even using your body parts as connecting points e.g. both shoulders and kneecaps
Thoughts Awareness Meditation
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Dealing with the chattering mind is one of the key challenges of meditation. There are two techniques you can use to manage the noisy mind - COUNTING and LABELLING
Third Thump:
THYMUS
(Release Sadness)
Forth Thump:
SPLEEN
(Release Worries, Nervousness, Insecurity)
Meditation Music
Music always helps in creating the right ambience, here are few recommended music for you:
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Third Eye Chakra Powerful music ambience to activate the intuitive energy center in our mind
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Grounded Settle the wandering mind through the beautiful flute music of stillness
Note that these are spotify links, you can download spotify for free if you do not have an account.
Peer Sharing
Awesome colleagues coming on LIVE to share their funny side of stories working from home, from doing houseworks to sharing wifi by Junha and Paul.
Chris also recommended a podcast he is listening to now whenever he takes a walk outdoor in the morning. "A History of The World in 100 Objects" by BBC Radio 4.
Video Starts At 00:02:30
Junha Kim
Seoul
Paul Lenoir
London
Chris Hill
Berlin
Share Your Thoughts
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