Homework for Week 3 | White Swan Living

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Foundations in Meditation

Introduction

Why Meditate? The Mind in Meditation (5:48)
Developing a Sitting Posture
Practice Guidelines

Week 1

The Practice-Gentle Joint Movements and Breath Awareness (25:09)
Homework for Week 1

Week 2

Breath Awareness and Finding Your Seated Posture in Meditation (16:05)
Meditation, A Five-step Process (7:08)
Gentle Movements for Week 2 (18:20)
Crocodile Pose and Our Meditation Practice (24:51)
Five Steps in Meditation .pdf
Homework for Week 2

Week 3

Gentle Movements for Week 3 (19:37)
Week 3 Practice: Relaxation and Guided Breath Awareness (46:08)
Homework for Week 3
Systematic Relaxation (printable pdf)

Week 4

Why does meditation need something upon which to focus? (5:50)
Movement Sequence for Week 4 (16:22)
Breath Training and Systematic Relaxation (21:51)
Introduction to Mantra Meditation (26:08)
Homework for Week 4

Week 5

Movement for Week 5 (23:01)
Sand Bag Breathing and Point to Point Relaxation (19:59)
Alternate Nostril Breathing and Meditation Practice (32:51)
Homework for Week 5

Week 6

Movement for Week 6 (13:13)
Awakening the Inner Observer and Even Breathing Techniques (10:16)
Breath Training and Systematic Relaxation (21:51)
Meditation Practice (21:32)
Next steps... (5:25)

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Homework for Week 3

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