Super easy (and freeing) breath meditation

Here is a very easy feel-good breath meditation you can do anywhere, anytime.

  1. yoga-breath

    Connect with your mind and body with your breath.

    First, just set the intention to sit quietly for a moment.  Turn your attention inwards to your body and give yourself permission to ‘be on your own’ just for a few moments.

  2. Gently close your eyes and lips. Relax the muscles in your face, including your jaw muscles.
  3. Now, observe your breathing.  Notice your breath.  Just observe, but don’t judge your breath (ie: Don’t think ‘my breathing is so shallow or jumpy’eath. Instead, just notice it without the internal dialogue).
  4. Now, ask yourself:  ‘What type of breathing would feel really good right now?’.
    • Taking long, slow deep inhalations will invigorate.
    • Taking long, slow deep exahalations will relax.
    • Select one of these, based on what your mind and body need in this particular moment.  Or, pick your own type of breathing.
    • Do this for a minute or two, or as long as your time permits. You can even change your breathing and play with different breaths moment to moment.
  5. When you’re done, just take a few natural breaths before completing this mindful moment of breathing.

This is a beautiful breath meditation that allows the freedom to provide what your mind and body need in the moment.

Enjoy this special break in your day.

Warmest wishes,

~Wendy Quan, of The Calm Monkey

 

Guided meditation recordings holiday sale

50 percent off

sale on meditation recordings

Coupon code: JOY

Beautiful guided meditation recordings are on sale for the holidays. Also receive two short instructional recordings.

Have a listen to the sample recordings, then use coupon code ‘JOY’ to receive 50% off.

Whether you are a novice or experienced meditator, these recordings are a wonderful way to keep meditation in your life.

A great gift for yourself of someone you care about.

On each volume:

  • 2 instructional recordings for beginners
  • 5 guided meditations, with a choice of my voice (female) or James Fielden’s voice (male)
  • Each guided meditation is 15-20 minutes long – easily fit them into your busy life
  • Professional recordings with soothing background music
  • Developed from years of personal and teaching experience

Volume 1 meditations:

1) Basic Breathing & Relaxation. Foundational breath meditation to get you into the present moment. Includes a special relaxation breath. (Length:  14:10)

2) Healing Screen. Filter out stress and discomfort from your body, feeling refreshed and clear. A favourite in all my classes! (Length: 16.25)

3) Healing Tree. Experience serenity of mind and body when you encounter healing fruits (Length: 16:45)

4) Letting Go. Release what disturbs you with a soothing silent mantra. (Length: 16:40)

5) Self-Confidence. Cultivate self-confidence by learning to feel confidence in your body. (Length: 15:25)

Volume 2 meditations:

1) Gratitude. Cultivate gratitude and feel it in your body. (Length: 15:50)

2) Meeting a Trusted Guide. Develop your intuitive ability and learn to listen to guidance (Length: 23:15)

3) Smiling. Experience the joy that smiling with a loved one brings.  (Length: 15:30)

4) Concentration. Practice improving your concentration. (Length: 13:25)

5) Tree of Life. Be nurtured like a tree, from both the earth and the sky.  Feel grounded. (Length: 14:10)

Go to Meditation RecordingsPlease to go ‘Meditation Recordings‘.  It’s easy to download them.

With these recordings, I offer you peace and calm in your life.

~Wendy Quan, The Calm Monkey.

Just released: New guided meditation recordings

5 new recordings just posted

5 new recordings just posted in Volume 2.

I’ve just posted 5 new guided meditation recordings. Thank you to everyone who has downloaded and enjoyed my recordings previously.

I’ve had lovely feedback from people who have downloaded my meditation recordings.  Whether you are a novice or experienced meditator, these recordings are a wonderful way to keep meditation in your life.

Volume 2’s guided meditation recordings is now 60% off as an introductory price. (Regular $29.94, on sale for $11.98 CAD).  Try some for free.  In fact, both Volumes 1 and 2 are on sale now.

On each volume:

  • 2 instructional recordings for beginners
  • 5 guided meditations, with a choice of my voice (female) or James’ voice (male)
  • Each guided meditation is 15-20 minutes long – easily fit them into your busy life
  • Listen to sample clips before you decide to download
  • Professional recordings with soothing background music
  • Developed from years of personal and teaching experience

Volume 1 meditations:

1) Basic Breathing & Relaxation. Foundational breath meditation to get you into the present moment. Includes a special relaxation breath. (Length:  14:10)

2) Healing Screen. Filter out stress and discomfort from your body, feeling refreshed and clear. A favourite in all my classes! (Length: 16.25)

3) Healing Tree. Experience serenity of mind and body when you encounter healing fruits (Length: 16:45)

4) Letting Go. Release what disturbs you with a soothing silent mantra. (Length: 16:40)

5) Self-Confidence. Cultivate self-confidence by learning to feel confidence in your body. (Length: 15:25)

Volume 2 meditations (just released):

1) Gratitude. Cultivate gratitude and feel it in your body. (Length: 15:50)

2) Meeting a Trusted Guide. Develop your intuitive ability and learn to listen to guidance (Length: 23:15)

3) Smiling. Experience the joy that smiling with a loved one brings.  (Length: 15:30)

4) Concentration. Practice improving your concentration. (Length: 13:25)

5) Tree of Life. Be nurtured like a tree, from both the earth and the sky.  Feel grounded. (Length: 14:10)

Go to Meditation RecordingsPlease to go ‘Meditation Recordings‘.  It’s easy to download them.

With these recordings, I offer you peace and calm in your life.

~Wendy Quan

How much do you matter in this world?

turtle on the beach

We desire to be seen and valued

How much do you tie your self-worth to the job that you do, or to how much money you have in the bank?

Do you hear your inner voice bashing you?

I just had a meaningful conversation with a dear friend, whom I have such high regard for.  I’ll call her Stacey in this post  🙂   Stacey is feeling bummed out because at the moment she’s not very busy and people aren’t lined up to buy her consulting services.  She’s a lot like me in this regard — the logical brain knows that “It’s OK. There’s so much to be grateful for in my life, and things will certainly change. So stop worrying about it!”  But the inner voice loves to sabotage and says “I can’t be any good if I’m not in demand. Something’s wrong.  I feel like a failure.” The irony is that anyone who knows Stacey would wholeheartedly agree that she is a wonderful person and she does fantastic work, but surprisingly she’s gotten down about herself.

I often wonder:  Why does the human brain have to be so self-sabotaging?   Why are our brains like velcro to negative thoughts? It takes so much effort to try to stay positive – man, this is tiring!

Here are a few things that help me, and helped Stacey too:

  1. First, I get grounded and center myself.  I like to look up to the sky and breathe. This super simple action helps to remind me how vast the world is and to get my thinking out of the hole that my imagination has dug.
  2. Then, I practice breaking the ties from valuing myself according to my job/career.  I’ve been pretty successful with that although it comes back to bite me occasionally, and I mostly value myself now by how I help people.  This new way of valuing myself means I don’t judge myself on how busy I am, it’s based on knowing that I’ve made a difference somehow, every single day, or most days.   I reflect on how I’ve made a difference.
  3. But one big tip — I don’t try so hard. Relax into this practice.  I see this practice as ‘allowing’ rather than ‘working at it’.  When I released the feeling of it being work, and instead opened up to it and allowed myself to sink into it, it became a revelation rather than work. This attitude of ‘allowing’ made all this easier to do.

So tackle that internal sabotaging inner voice, and begin to allow yourself to ease into your practice.

Look at your life from the outside, holistically. Know that if you make a positive difference in the lives of others, this is the true value of who you are.

 Have a wonderful day,

~Wendy

Deep breathing relaxes the mind and body

meditator breathing

Your breath gives you life

If you haven’t heard of the great benefits of deep breathing, it’s worth learning about this.

The practice of deep breathing stimulates our parasympathetic nervous system (PNS), responsible for activities that occur when our body is at rest. It functions in opposite to the sympathetic nervous system, which stimulates activities associated with the flight-or-fight response.

By voluntarily changing the rate, depth, and pattern of your breathing, you can change the messages being sent from the body’s respiratory system to the brain. In this way, breathing techniques provide a portal to the autonomic communication network through which you can, by changing your breathing patterns, send specific messages to the brain using the language of the body, a language the brain understands and to which it responds. Messages from the respiratory system have rapid, powerful effects on major brain centers involved in thought, emotion, and behavior.

In this Huffington Post article Get a Hold of Yourself: 3 Kinds of Breathing, it teaches 3 kinds of deep breathing techniques.

  1. Coherent breathing – breathing slowly at a rate of five breaths per minute.  Simply count silently to yourself from one to five while inhaling, and the same count while exhaling. Changing the rate of your breath in this way maximizes the heart rate variability (HRV) and causes a shift in our nervous system.
  2. Resistance breathing – creating a resistance in the flow of air by pursing the lips, placing the tip of the tongue against the inside of the upper teeth, hissing through the clenched teeth, tightening the throat muscles, partly closing the glottis, narrowing the space between the vocal cords or using an external object such as breathing through a straw.
  3. Breath Moving – using your imagination to move your breath through your body.

There are so many types of breathing techniques, and for different purposes.  I do the coherent breathing because it simply feels good, it immediately relaxes me, and is easy to fit into my day.

Paying attention to your breath is a wonderful way to practice mindfulness as well.

In many traditions, the word ‘breath’ means the same a ‘spirit’.

Most of us hardly breathe at all. We hold our tension in the body and breathe shallowly.  Breathe!

Breathe, stay present, and enjoy life,

~Wendy