M I ND F WA L K UL ING As you k travels now, the m ind te to the nd ture, b p ut it is ast, seeks s to wande r: s rooted h a in the lways very elter in the it difficu presen Today, lt to fi fut. w nd it thing i hy not try M sy in road, i ou can do it dful Walking na w :t home. wood, or ev herever you he good are, on en in t he hall way of the your As you walk, s your b tart to od p steps y and your a erceive the and th positio r m s. The en n Contin ue wa count again n, count twe of lking b nty tion to a ckwar as y ground our feet, ho you take y ds to 0. w ou ; breath and then bri they lift and r attenng you ing, ob touch r servin g its rh attention to the ythm. your
YELLOW
Action
M I ND F WA L K UL ING As you k travels now, the m ind te to the nd ture, b p ut it is ast, seeks s to wande r: s rooted h a in the lways very elter in the it difficu presen Today, lt to fi fut. w nd it thing i hy not try M sy in road, i ou can do it dful Walking na w :t home. wood, or ev herever you he good are, on en in t he hall way of the your As you walk, s your b tart to od p steps y and your a erceive the and th positio r m s. The en n Contin ue wa count again n, count twe of lking b nty tion to a ckwar as y ground our feet, ho you take y ds to 0. w ou ; breath and then bri they lift and r attenng you ing, ob touch r servin g its rh attention to the ythm. your
YELLOW
Action
JNA NA
M UD R A
In a sittin g positio n, knees, y our back lay your wrists o n yo s keep you r mind lig traight and long ur , and ht but vig Turn you ilan rp thumbs w alms downwards t. , touchin ith your f g your or of your fi ngers op efingers, with th e e n rest Close yo but relax ur eyes ed. and per touch of ceive th your fing e light e rs . This mud ra with eve helps find a deep rything t er conne h at ct connect your min surrounds you, a ion d nd to helping y and its t ou ho every tim to find clarity an ughts while d e you fee l the nee root yourself d.
GREEN
Altruism
JNA NA
M UD R A
In a sittin g positio n, knees, y our back lay your wrists o n yo s keep you r mind lig traight and long ur , and ht but vig Turn you ilan rp thumbs w alms downwards t. , touchin ith your f g your or of your fi ngers op efingers, with th e e n rest Close yo but relax ur eyes ed. and per touch of ceive th your fing e light e rs . This mud ra with eve helps find a deep rything t er conne h at ct connect your min surrounds you, a ion d nd to helping y and its t ou ho every tim to find clarity an ughts while d e you fee l the nee root yourself d.
GREEN
Altruism
TA PP ING g yourself to the Tapping is useful in rootin stimulating some present moment: as well as inese Medicine, it meridians of Traditional Ch dy ’s energy flows also helps to balance the bo d mind. and recharges the body an le fingers of each With the index and midd s shown on the hand, gently tap the point (1), your eyebrows map: the top of your head , under your eyes (2), the sides of your eyes (3) r chin (6), the base (4), under your nose (5), you d finish at the top of your collarbones (7) an your head again. times, with your Tap each area around 7/9 dedicated solely eyes closed, for a moment ing. to yourself and your wellbe
PURPLE
Compassion and Awareness
TA PP ING g yourself to the Tapping is useful in rootin stimulating some present moment: as well as inese Medicine, it meridians of Traditional Ch dy ’s energy flows also helps to balance the bo d mind. and recharges the body an le fingers of each With the index and midd s shown on the hand, gently tap the point (1), your eyebrows map: the top of your head , under your eyes (2), the sides of your eyes (3) r chin (6), the base (4), under your nose (5), you d finish at the top of your collarbones (7) an your head again. times, with your Tap each area around 7/9 dedicated solely eyes closed, for a moment ing. to yourself and your wellbe
PURPLE
Compassion and Awareness
4-6 B
R EA T H
ING
Breath in cious g means we mome lcomin nt g living is uniq of Life that in Life. This pr u y If stre e ss is d and unrepe ou are curre ei a ntly mming use th table. is y on you breathing m our awarene ss of t r ethod: h breath chest and the ot place one h is, e in to her on and your b you co ell yo un out to t to four, ho y feeling it b ur belly, a coun ld it fo low ou r on t of ta long as you ne six. Continu e, and breat s ed. e the c h ycle fo e r as Prolon gi the pa ng your brea rasym thing h pa e duce t ension thetic nervo lps to stimu , prom us sys late throug te ot hout y our mi ing a state o m and rend and f body. relaxation
INDIGO
Imagination and Creativity
4-6 B
R EA T H
ING
Breath in cious g means we mome lcomin nt g living is uniq of Life that in Life. This pr u y If stre e ss is d and unrepe ou are curre ei a ntly mming use th table. is y on you breathing m our awarene ss of t r ethod: h breath chest and the ot place one h is, e in to her on and your b you co ell yo un out to t to four, ho y feeling it b ur belly, a coun ld it fo low ou r on t of ta long as you ne six. Continu e, and breat s ed. e the c h ycle fo e r as Prolon gi the pa ng your brea rasym thing h pa e duce t ension thetic nervo lps to stimu , prom us sys late throug te ot hout y our mi ing a state o m and rend and f body. relaxation
INDIGO
Imagination and Creativity
MET TA One of the most well-known and delicate of meditations, Metta puts us into a state of pure love, able to harmonize with the beauty that shines within ourselves and all the beings of the world. We are all united in the joys and sufferings of existence: there is not a creature in the world that does not wish to be loved, which does not desire to feel safe and far from pain, just like you in this moment. To practice, find a comfortable position, your hands on your heart, and repeat in your mind: May I be happy. May I feel safe. May I be healthy. May I be in peace.
RED
Rootedness
MET TA One of the most well-known and delicate of meditations, Metta puts us into a state of pure love, able to harmonize with the beauty that shines within ourselves and all the beings of the world. We are all united in the joys and sufferings of existence: there is not a creature in the world that does not wish to be loved, which does not desire to feel safe and far from pain, just like you in this moment. To practice, find a comfortable position, your hands on your heart, and repeat in your mind: May I be happy. May I feel safe. May I be healthy. May I be in peace.
RED
Rootedness