Gaining Insights
A Professional and Personal Growth Organization

Monday Morning Meditation Circle
Time/Duration: 8 – 9:30 a.m.
Location: Sonoma Sanctuary, Wine Country
Bring: Cushion, Water Bottle, Journal and Pen,
Wear: Comfortable clothes, yoga attire
Our time together will be spent by:
Opening the Heart and Mind
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Begin with gentle stretching or seated relaxation to prepare the body.
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Set an intention for the practice (e.g., mindfulness, gratitude, or focus).
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Take a few deep breaths to transition into a calm and present state.
Guiding the Breath Exercises
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Focus on deep, rhythmic breathing.
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Visualize the breath as a wave, coming and going naturally.
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Bring awareness to sensations in the body as you breathe.
Practicing Mindfulness Meditation
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Choose a focus point: the breath, a mantra, or an object like a candle flame.
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Observe your thoughts without judgment, gently returning to the focus point.
Sharing Reflections and Insights
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Read from Wherever You Go, There You Are by Jon Kabat-Zinn
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Transition to reflective discussion on mindful meditation of the day, journaling your thoughts
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Consider how to carry this mindfulness practice into the rest of the day.
Closing with Gratitude
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Integrate physical and mental relaxation.
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Express gratitude for the time spent in stillness and reflection.
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Conclude with gentle movement or a short chant (optional)