Today’s class, closed out the session with a head to toe body scan. I wanted to list out the practice here so you can continue/try it at home. During your next meditation, I want you to start by being the attention to the breath. Get a handful of deep diaphragmatic breaths before bringing your focus to the muscles of the face. -relax and allow the eye lids to feel heavy -release tension from the cheeks. -finally, bring the tongue from the roof of your mouth, down. Next -relax the shoulders, sinking them away from the ears -let the arms feel heavy and your hands be pulled towards the floor. Next -release the stomach tension. -let the belly button relax Next -allow the hips to feel heavy and sink to either side. -check the quads to make sure you are not holding onto tension Finally -relax the ankles. -let your entire body feel heavy. Going through this whole body scan will reveal where you hold onto muscle tension. This insight will also shine light on where you store the every day stressors in the body. Take your time friends, Daniel.

Thank you for the patience everyone! Yesterday ended up being a day of rest and reflection. As we enter into the 20 minute practice I wanted to refocus on the why of this journey. As we have felt and seen, there is a peaceful place within each of us. This place we visit ultimately leaves a mark on us every-time we practice. We can hear it in each-others voices. We can taste it in each bite. Why this peaceful and calm version of us is important, is not just for our own, but for those around us. Introducing, the ripple effect or entrainment. By us finding the calm center, we are putting that energy out into the environment around us. You can see this effect when you are non reactive around a reactive child or pet. The energy can be felt, and ultimate invites synchronicity. We are giving light, love and peace to the world around us. And it is good, Daniel.

Today, I was inspired by the sight of dedication from the gym goes and class attendees. The gym was a brisk 49 degree F. this morning when I got to the gym, ultimately forcing the cancellation of our in-person class. The gym, eventually warmed up, but we still had to honor the class cancellation. But, what I witnessed come class time was a group of participants that wouldn’t let the situation stop them from their practice. Life, much like the furnace at the gym, is going to throw some issues our way. What we do and how we respond, is on us. There will be, and probably already have been days like this. We have every reason in the book to not practice, yet we show up anyway. This discipline and intrinsic motivation is what will carry us to new heights in our meditations, stretches, and or breath work. We can’t wait for our practice to be perfect, all we can do is focus on one breath, stretch, or mindful second at a time. I can’t wait to hear of the results as we enter and move through week 4. Thank you all, Daniel.

Happy Saturday to all. I wanted to update everyone on the live session tomorrow. I will be doing a recording instead of a live for a couple reasons which include: -The video quality will improve (getting me in frame, and also higher quality vs. the live video) -We are close to achieving the required number of YouTube subscribers for live video (thank you all!!) I will post the link in the comment section below if you have not already subscribed. I hope we can achieve the number by next weekend! -Lastly, most are watching the video after it is recorded. Again, my ultimate goal is to perform the sessions live on YouTube. Create community through connected experiences and a shared journey. The video will be posted by early afternoon tomorrow, Sunday the 25th. Thank you for the continued support and encouragement. I can feel the purpose and passion from you all, only strengthening my own passion for a more peaceful, calm, and connected community. Daniel

We had a great question in class yesterday about the different body positions we can practice in. The one in question was lying completely flat on the back. Now, it can be done of course, but the challenge will be remaining focused (not falling asleep) during the meditation. To remedy the call for a little more comfort during our practice, I present a back supported seated position. I will include a picture from my practice today at the Spa. Here you can see I am seated in an arm chair, but what you might not be able to see is the small pillow behind me at mid back. This allows me to keep the spine straight while sitting in the cushioned chair. I really encourage this type of meditation if you are: a.) Finding seated position on the floor to be too challenging… at this beginning part of the journey. Again, with the stretching practices, I know this will become easier over time. b.) You are practicing new or more dynamic breathwork routines. This ensures comfort and safety during the practice. Giving our bodies grace and comfort as we grow through these practices will unlock new levels of mindfulness. Quote of the day: "Meditation is a surrender, it is not a demand. It is not forcing existence your way, it is relaxing into the way existence wants you to be." - Osho