30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life

30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life

30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life

30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life

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Overview

In Emma Silverman’s newest book, she teams up with her yoga teacher, Nicole Stumpf, to make meditation accessible, interesting, and fun. Exploring meditation traditions from around the world, Silverman and Stumpf invite readers to try thirty different meditations and then record their experiences after the practice. This book combines thousand-year-old meditation traditions with the newer phenomenon of prompted journaling.

Studies at Harvard University found that just eight weeks of meditation rebuilds the gray matter of your brain that supports learning and memory. The National Institute of Health has written that meditation increases activity in the parasympathetic nervous system, which is associated with a state of relaxation. A study at the University of Wisconsin in Madison found that “mindfulness meditation” improves both our mood and the strength of our immune system. There are dozens more scientific and peer-reviewed studies that agree: meditation can change your life for the better.

Beginning is often where the greatest challenge lies. This is the book to help you explore what all the meditation buzz is about!

Product Details

ISBN-13: 9781510731486
Publisher: Skyhorse
Publication date: 05/01/2018
Sold by: SIMON & SCHUSTER
Format: eBook
Pages: 136
File size: 846 KB

About the Author

Emma Silverman is the author and founder of the blog The Joy of Yoga as well as the author of the instructional books The Joy of Yoga, Yoga Twists and Turns, and Office Zen. After teaching yoga and meditation in the United States for more than ten years, in 2015 she moved to Montreal, Quebec, where she now attempts to teach in English and French.

Nicole Stumpf is a Kripalu-trained yoga teacher, studio owner, and organic farmer. She endlessly fascinated by exploring the physical, emotional, and spiritual healing potentials of plant-based medicine and applied yoga philosophy. She encourages self-study in her students through a lens of compassion and curiosity, while also always remaining a student herself. Nicole resides in Hammondsport and works in Ithaca, New York.

Table of Contents

Introduction 1

Meditation Day 1 Counting Backward 3

Meditation Day 2 Three-Part Breath 7

Meditation Day 3 Concentration Practice 11

Meditation Day 4 Reporting the News 15

Meditation Day 5 Ocean-Sounding Breath 19

Meditation Day 6 Walking 23

Meditation Day 7 Sit and Smell the Spices 27

Meditation Day 8 Legs Up the Wall and Even Breathing 31

Meditation Day 9 Body Scan 35

Meditation Day 10 I Am 39

Meditation Day 11 B.R.F.W.A. 43

Meditation Day 12 Loving-Kindness 49

Meditation Day 13 Alternate Nostril Breathing 53

Meditation Day 14 The Chakras 57

Meditation Day 15 Qigong 61

Meditation Day 16 Kundalini Mantra 65

Meditation Day 17 Thich Nhat Hanh's Mindfulness Practices 69

Meditation Day 18 1:2 Breathing 73

Meditation Day 19 Visualization 77

Meditation Day 20 Meditation on Music 81

Meditation Day 21 Gazing 85

Meditation Day 22 Prayer Beads 89

Meditation Day 23 Breathing Through the Limbs 93

Meditation Day 24 Progressive Muscle Relaxation 97

Meditation Day 25 Seated 101

Meditation Day 26 The Wisdom of the Body 105

Meditation Day 27 Third Eye 109

Meditation Day 28 Being with Nature 113

Meditation Day 29 Meditation on the Koshas 117

Meditation Day 30 Thank You for Everything 121

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