Time/Duration: 9 – 10:30 a.m.

     Location: Sonoma Sanctuary, Wine Country

     Bring: Cushion, Water Bottle, Journal and Pen

     Wear: Comfortable clothes, yoga attire

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How We Will Spend Our Time Together:

 

Opening the Heart and Mind

• Begin with gentle stretching or seated relaxation to prepare the body.

• Set an intention for the practice (e.g., mindfulness, gratitude, or focus).

• Take a few deep breaths to transition into a calm and present state.

Guided Breathing Exercises​

• Focus on deep, rhythmic breathing.

• Visualize the breath as a wave, coming and going naturally.

• Bring awareness to sensations in the body as you breathe.

Mindfulness Meditation Practice 

• Choose a focus point: breath, a mantra, or an object like a candle flame.

• Observe thoughts without judgment, gently returning to the focus point.                         

Time for Reflection and Insights

• Transition into reflective journaling or silent contemplation.

• Consider how to carry mindfulness into the rest of the day.

Closing with Gratitude

• Integrate physical and mental relaxation.

• Express gratitude for the time spent in stillness and reflection.

• Conclude with gentle movement or a short chant (optional).