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10 minutes | Jan 16, 2021
Quick Grounding Exercise
A quick grounding exercise to be practiced on a chair, at any moment of the day. This exercise is an introduction to my series on mindfulness. If you'd like to continue your journey into mindfulness, you can visit my Patreon. We'll be starting next week with a simple body scan.
4 minutes | Jul 2, 2020
Zen Meditation for Beginners (Teaser)
This week's exercise is a meditation from the Zen Buddhist tradition. The exercise consist of a meditation in four phases, each of which will have us concentrate on an aspect of the breath. We'll count, we'll observe, we'll experience, all with the goal of becoming more aware of what is going on in the mind, and what is happening in this moment. This teaser also includes a short exercise to prepare the back, shoulder and chest muscles for sitting meditation. If you'd like to gain access to the full episode or support my work, go to patreon.com/julieaelbrecht. To learn more about my work, you can go to my website.
20 minutes | Jun 27, 2020
A Visualised Trip to the beach
This week’s exercise is a guided visualization to the beach. Europe is going through its first heat wave of the summer and I, for one, would like to get out of the city. So this is my way of getting you to go on a little holiday. We'll begin by relaxing the body and the mind, and then we'll take a leisurely walk to a quiet beach. Enjoy! If you'd like to know more about my work, you can visit my website.
19 minutes | Jun 19, 2020
An Exercise for Anxiety Relief
This week's exercise is one for anxious moments. I don't know about you guys, but I have been having a few of them in the past months. The exercise seeks to address four symptoms of acute anxiety or stress: shallow breathing, muscle tension, anxious thoughts and tremors. I'll give a short explanation of the neurological origins of anxiety and take you through four different methods to alleviate your stress right in this moment.
21 minutes | Jun 14, 2020
This sensory relaxation will take us through the five senses; sight, hearing, taste, smell and touch. Through imagining various sensations for all these sensory fields, we will help relax our minds and bodies. The exercise is very suited to those who have trouble with mindfulness of breathing relaxations.
20 minutes | Jun 3, 2020
A relaxation for self-acceptance and confidence
This relaxation starts with an exercise to relax the body, then we will find ourselves a nice, safe space, to repeat some positive statements. We will work on self-acceptance, confidence, and valuing ourselves and others.
29 minutes | May 28, 2020
Beginner Friendly Body Scan
This week's exercise is a classic body scan, the way it's commonly practiced in mindfulness based stress reduction programs. Send me an email at firstname.lastname@example.org
21 minutes | May 14, 2020
Progressive Muscle Relaxation
A great exercise to do just before going to bed, progressive muscle relaxation is a technique where we simply tense and relax different muscles and muscle groups in the body. We will start with the toes and work our way up. Enjoy! If you have any questions or comments, shoot me an e-mail at email@example.com.
21 minutes | May 7, 2020
Bonus: Colour Relaxation
Today’s relaxation exercise is something a little bit different, we’re going to do a colour relaxation. The exercise works through visualisation.Relaxation or meditation through visualization is pleasant, and it can be particular useful for those who have a history of traumatic experiences and may have difficulty focussing on their bodies or their breath. In the exercise, we’ll simply imagine every colour of the rainbow. A rainbow consists of red, orange, yellow, green, blue and violet. I will describe each color so that you can meditate on the colors. By focusing on color, we can relax our brains. We’ll spend around half a minute with each colour. If you'd like to give me a piece of your mind, feel free to shoot me an email at firstname.lastname@example.org
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