LIFESTYLE

20 Minute Meditation Routine

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by Charlotte Smith 7 followers

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Every Thursday, I stream a live meditation session over on Instagram. I want to provide a space where you can take a 'paws' mid-week and regain some balance and relaxation. I felt that this was particularly important during this time of uncertainty and elevated stress. The people who joined in with the live meditation gave some great feedback so I wanted to share the session in a way that you can follow along at home, in your own time.

Here is my 20 Minute Meditation Routine that you can do at home!

Ask yourself how you're doing:

Check in with yourself. How are you feeling right now? Give yourself space to acknowledge the key emotions that you’re feeling.

Take some deep breaths:

Count as you breath. Inhale for 3 counts, hold for 3 counts and exhale for 3 counts. Take your time and don’t rush. Repeat this breathing technique 5 times.

Mobilise your joints

Practise gentle rotations of your:
– neck
– shoulders
– wrists
– ankles
3 rotations clockwise, 3 rotations anti-clockwise

Click here to access the full post and finish your meditation session!

Find Take a Paws on Social Media!

Instagram: @takeapawsblog / www.instagram.com/takeapawsblog

Twitter: @takeapawsblog / www.twitter.com/takeapawsblog

Pinterest: www.pinterest.com/takeapawsblog

Tiktok: @charlotteandclover

Check out the new Take a Paws YouTube Channel!

Photo by Victor Garcia on Unsplash

Check out her profile

I. M :
I don't meditate, but this is definitely something I want to integrate into my life. Thank you for sharing this post! Also, I just watched your morning routine video on Youtube and loved it! :)

4 years ago 0 0

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Every Thursday, I stream a live meditation session over on Instagram. I want to provide a space where you can take a &#39;paws&#39; mid-week and regain some balance and relaxation. I felt that this was particularly important during this time of uncertainty and elevated stress. The people who joined in with the live meditation gave some great feedback so I wanted to share the session in a way that you can follow along at home, in your own time.&nbsp;Here is my 20 Minute Meditation Routine that you can do at home!<hr><img src="https://cdn.fashionpotluck.com/frontend/web/uploads/froala_images/20200327_122059_0000.png" style="width: 237px;" class="fr-dib fr-rounded">Ask yourself how you&#39;re doing:&nbsp;<p style='margin: 0.666667em 0px 1em; color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;'>Check in with yourself. How are you feeling right now? Give yourself space to acknowledge the key emotions that you&rsquo;re feeling.<p style='margin: 0.666667em 0px 1em; color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;'>Take some deep breaths:<p style='margin: 0.666667em 0px 1em; color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;'><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>Count as you breath. Inhale for 3 counts, hold for 3 counts and exhale for 3 counts. Take your time and don&rsquo;t rush. Repeat this breathing technique 5 times.<p style='margin: 0.666667em 0px 1em; color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;'><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>Mobilise your joints<p style='margin: 0.666667em 0px 1em; color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;'><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>Practise gentle rotations of your:<br style="color: rgb(102, 102, 102); font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;"><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>&ndash; neck<br style="color: rgb(102, 102, 102); font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;"><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>&ndash; shoulders<br style="color: rgb(102, 102, 102); font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;"><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>&ndash; wrists<br style="color: rgb(102, 102, 102); font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;"><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>&ndash; ankles<br style="color: rgb(102, 102, 102); font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;"><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'><span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>3 rotations clockwise, 3 rotations anti-clockwise<span style='color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial; float: none; display: inline !important;'>&nbsp;&nbsp;<p style='margin: 0.666667em 0px 1em; color: rgb(102, 102, 102); font-family: "Open Sans", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 15px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: rgb(255, 255, 255); text-decoration-style: initial; text-decoration-color: initial;'><a href="http://takeapawsblog.com/20-minute-meditation-routine/" rel="noopener noreferrer" target="_blank">Click here to access the full post and finish your meditation session!</a><hr><img src="https://cdn.fashionpotluck.com/frontend/web/uploads/froala_images/20200327_120413_0000.png" style="width: 300px;" class="fr-dib fr-rounded">Find Take a Paws on Social Media!&nbsp;Instagram: @takeapawsblog / <a href="//www.instagram.com/takeapawsblog">www.instagram.com/takeapawsblog</a>Twitter: @takeapawsblog / <a href="//www.twitter.com/takeapawsblog">www.twitter.com/takeapawsblog</a>Pinterest: <a data-fr-linked="true" href="//www.pinterest.com/takeapawsblog">www.pinterest.com/takeapawsblog</a>&nbsp;Tiktok: @charlotteandclover<a href="https://www.youtube.com/channel/UChO2awVgqEoLwLFu9Jd7kkA?view_as=subscriber" rel="noopener noreferrer" target="_blank">Check out the new Take a Paws YouTube Channel!</a> Photo by Victor Garcia on Unsplash

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