1. Recording of the session
2. Feedback (1 to 2 min): a short questionnaire to evaluate your learning and experience of meditation
3. Micro-practice: short exercise to integrate in your daily life activities
4. Dedicated Practice: try to dedicate a moment to just sit and practice
5. Journaling prompt: follow the prompt… and your pen…
6. Inspirational videos: dive deeper into one subject of the session with short inspirational video
7. Next session
1. Recording of the session
The session can be watched from the following link: https://youtu.be/NVn8Kw42tt4
- 0:00 to 0:42 - Introduction
- 0:42 to 5:56 - Guided Deep breathing technic
- 5:56 to 24:18 - Science of focus
Link to the attentional blink test: https://youtu.be/lcEtkm1e-Mk
Link to the open awareness test: https://youtu.be/ubNF9QNEQLA
- 24:16 - 47:48 - Guided cleaning
- 47:49 - 1:01 - Journaling - Q&A
2. Feedback:
We value your time and welcome feedback. If you feel like giving any comment on the session, please use the following link:
https://forms.gle/y3ktTcVZW9KM2D8z8
3/ Micro-practice:
Whenever you feel too stress or under pressure, take a moment for 10 deep breaths:
Relax your shoulders and the whole body with slow and deep breath.
Now, take a first deep breath through the nose expanding first the abdomen, the chest and clavicular region to the maximum capacity.
While exhaling through the nose again, just let go, allowing the clavicular region, chest and abdomen to release and empty all the air in your system.
Repeat that 9 more times.
4/ Heartfulness Cleaning practice:
After your working day, plan for 20 minutes of cleaning to rejuvenate your heart and inner self:
Close your eyes very gently and relax.
Now focus on your back, from the top of the head to the tailbone.
Think that all the complexities and impurities from the day are going away, from your back, from the top of the head to the tailbone. Think that they are going in the form of smoke.
Continue with this process, then accelerate the process.
Then imagine that the light is descending from above and is entering from the front side of your system. It is passing through your entire body, going out from the back and helping you to remove those complexities and impurities.
This light is filling up the vacuum left by the removal of complexities and impurities.
At the end, make a firm suggestion: all the complexities and impurities are now removed, and I feel a lot simpler and purer.
5/ Journaling prompt:
You can set a timer for 3 to 7 minutes and just allow your pen to flow freely, letting your thoughts be captured by your journal.
“Things that capture my full attention and truly make me feel good in my life are…”
6/ Inspirational videos:
- 60 minutes - Brain Hacking – (13:47 min): https://youtu.be/awAMTQZmvPE
- Matthew Killingsworth – Want to be happy? Stay in the moment (10:15 min) (TEDx): https://youtu.be/Qy5A8dVYU3k
- Your thoughts are bubbles (5:30 min) (Think big): https://youtu.be/w8Nsa45d0XE
7/ Next session:
Peak performance, Monday, April 6th, 5:30 PM to 6:45 PM (Paris time)