Time/Duration: 8 – 9:30 a.m.

     Location: Sonoma Sanctuary, Wine Country

     Bring: Cushion, Water Bottle, Journal and Pen,

     Wear: Comfortable clothes, yoga attire 

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 Our time together will be spent by:

 

 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.

 Guiding the Breath 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.

 Practicing Mindfulness Meditation 

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

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

 Sharing Reflections and Insights

• Read from Wherever You Go, There You Are by Jon Kabat-Zinn

• Transition to reflective discussion on mindful meditation of the day, journaling your thoughts

• Consider how to carry this mindfulness practice 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)​