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SIT WITH SILVIA

A WEEKLY VIRTUAL MEDITATION PROGRAM

Week 4 - 24 Jun

SELF-CARE MEDITATION

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Managing Stress From Home

 

Take Good Care of Yourself

When we make self-care as our priority, we create a life experience that sparks joy.

 

Self-care does not stop at our physical appearance and health, it includes our mental, emotional and spiritual aspects. We can take care of our body by sleeping well, eating well, living well but to take care of our mind, we need to work on our consciousness and energy.

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All thoughts and emotions are forms of energy. If we are not careful with them, the negative ones will be trapped within the us and manifest into stressful life experiences.

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Here are 3 things you may want to constantly remind yourself in your self-care journey:

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  1. Be careful of what you are feeding your Mind

  2. Be careful of how you are talking to yourself

  3. Be careful of what you are allowing in your life

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Take ownership of your happiness and live an easier life.

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Self-Care Meditation

The 4"R"s Sequence focusing on letting go of thoughts and emotions that are weighing us down.

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Warming Up

  • Seated Sun Salutation

  • Double Breaths with Shoulders Movement

  • Butterfly Flap

  • 3 Joints Rotation

  • Double Pigeon Hip-Opening

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1R = REFLECT

  • Remember self-reflection is non judgemental, it is a retrospective journey for deeper self-awareness

  • Connect thumb with index finger to create Chin Mudra - gesture of knowledge

  • Practise 4 cycles breathing to calm the mind

  • Ask yourself "what bothers you most right now"

  • Observe and label the emotion that arises with the thought

  • Form the statement "I am most bothered by..... and it makes me feel....."

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2R = RELEASE

  • After identifying with the stressor, we shall now proceed to release it

  • We will use TSE Mudra in this section, an ancient finger exercise that chase away unhappiness

  • Fold your thumb to touch the base of your little finger. Breathe in and wrap the four fingers around the thumb. Breathe out and open the four fingers

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3R = RESET

  • Now that we have put the past behind, we are going to work on a newer version of mind by installing new positive affirmation

  • Pertaining to the stressor, think about what will be a better version of you

  • Use the statement "I am...." (e.g. I am creative and resourceful)

  • Interlock and twist your arms inwards to activate the neurons in your mind

  • Now repeat 3x the positive affirmation to build into the mind

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4R = RELAX

  • Final step - simply let go and relax

  • We utilise the Viloma (ladder breathing) to deepen our relaxation

  • This is followed by a relaxation guided meditation

Meditation Music

Music always helps in creating the right ambience, here are few recommended music for you:

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  1. I Am (Krishnan Liquid Mix)  The perfect music for "I AM" positive affirmation
     

  2. The Union of Sun & Moon Immerse in the beautiful indian flute and sitar music as you reflect for deeper self-awareness

 

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 point of view on inner stress!

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Luna Yang

London

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Christian Jomaa

Berlin

Missed The Class?

Watch the full video here.

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Password: 9j!n=f?c

Share Your Thoughts

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However, the homepage and subpages for App Annie - Sit With Silvia is a private space for App Annie employees only. 

The webpages are not visible in search engine and not listed under the main menu.

The only way to access this webpage is only if they have the full URL.

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