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TWO-MINUTE MOMENTS
 

The day is done now it's time to prepare for rest and rejuvenation. What better way than to breathe our way to peaceful sleep.

PARENTING TIPS TAKE AN ASSESSMENT

 GOOD NIGHT

DID YOU KNOW?

BEING A PARENT IS HUMBLING, SATISFYING, REQUIRES PERSONAL COURAGE AND SUPPORT FROM FAMILY, FRIENDS AND COMMUNITY.

From Two-Minute Moments, Dr. Gaffney

PARENTS' SUCCESS KIT

TWO MINUTE
MOMENTS
STRESS AND THE FIGHT/FLIGHT RESPONSE Why stress about stress?
MEDITATION AND THE RELAXATION RESPONSE Why does meditation matter?
BREATH Easy steps to a healthy breath.
MINI-RELAXATION Can't take a vacation? Try this!
MINDFULNESS Become aware! Become alive!
FOCUS WORD MEDITATION Simple instructions to guide you into meditation.
ENERGY MEDITATION
A Chinese method of energizing from the inside out.
GUIDED IMAGERY Use your mind for peace of mind.
GOOD MORNING Start the day with gentle movement and energizing breath.
COFFEE BREAK Instead of re-caffeinating, how about re-energizing?
GOOD NIGHT A final thought, a deep breath, good night.

GOOD NIGHT

by Dr. Carol Renaud Gaffney

Preparation

After you have prepared for bed take a few moments to review your day. Take a moment to think about what you have left to do and list those items in a notebook. Think ahead for a moment to tomorrow and list those things you know are to be done.

Ask yourself whether any of them require that you do something about them right now. Are there emergency items? What would be the worst thing that would happen if you did not do them right now? Are you willing to live with the consequences? If you cannot live with the consequences, if there are things you must do right now, take a moment to breathe and be mindful, then go ahead and do what has to be done.

Once you are ready to end your day and begin your time of rest and renewal, visually place any tasks in a box that you will open tomorrow. Once this is done, find a comfortable position and proceed to calm your body and mind.

Practice

As you become settled bring to your awareness the people and experiences in your life that are important to you. One by one you send love and kindness to them either out loud or to yourself.

Take a deep, complete, cleansing breath. As you breathe out, allow your eyes to close. Let the muscles around your eyes relax. With each breath out the muscles around your eyes become more and more relaxed. When you know that the muscles around your eyes are deeply relaxed. Let the relaxation drop through your body, through your legs and arms and out tot the ends of your fingers and toes. You become aware of your body becoming heavier and heavier so that if you try to lift your hand, it will be too heavy to lift.

Breathe in . . . and breathe out . . . breathe in . . . and breathe out . . . direct your attention to each outbreath, as each outbreath takes with it tension and stress.

Breathe in . . . and breathe out. Direct your attention to each outbreath as each outbreath takes with it tension and stress. Continue to breathe in and out this way. If you find your attention wandering, simply direct your attention back to the outbreath and be aware of tension and stress leaving with each breath.

Good night.


TAKE AN ASSESSMENT

The more you know about your style, the easier it is to figure out what naturally stresses you and what to do to relax.

TAKE AN ASSESSMENT

TAKE A DEEP BREATH, RELAX
Stress and strain of daily living got you down? Breathe. Relax. Reclaim yourself and your energy – two minutes at a time.

TAKE A DEEP BREATH, RELAX
MORE TWO-MINUTE MOMENTS


MEDITATION & THE RELAXATION RESPONSE
Have you been wondering about meditation? Well, it’s easier than you think. You just have to get started. One breath, one focus, two moments.

MEDITATION & RELAXATION RESPONSE
MORE TWO-MINUTE MOMENTS
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