Mindful Forest Breathing

Mindful Forest Breathing… Forest Breathing is all about being Mindful and being out in Nature. You don’t have to have a Forest to do this… Just go outside and find some green space away from the noise and hubbub of everyday life. You will feel more connected and more Sensuous when you stay in touch with Mother Nature. This is a 5 minute exercise for when you only have a few minutes to spare but remember that minutes add up and 5 minutes done regularly adds up.

 

Mindful Meditation –  A 5-Minute Meditation Practice for Forest Breathing

 

Find a comfortable place to Sit.

Close your eyes, and rest your open hands, palms up, on your knees.

 

Minute 1: Deep Breathing.

Begin by Following your Breath in through your nose and out through your mouth.  Inhale for the count of 4, then Exhale to the count of 6.  Become aware of how your body feels as you sit there with your eyes closed.

 

Minute 2:  Find your Natural Breath . . .

Stop Counting and feel the Pace of your Natural Breath . . . feel your Body Rising and Falling.  Become aware of how your body feels as you sit there being Still.  This is Mindful Breathing . . . becoming fully aware of your Breath as it moves in and out of your Body.

 

Minute 3: Continue Mindful Breathing being fully aware of your Breath.

If thoughts come, just look at them, and then imagine them floating down a river, or put them on a cloud and watch them gently float away.

 

Minute 4: Slowly stop Focusing on your Awareness of your Breath and just be Still.

There is nothing that you have to do.

 

Minute 5: Reorient yourself to your surroundings.

Adopt an attitude of Mindful Gratitude. Think about something that you are grateful for. Open your Eyes, and carry this peacefulness along with you today.

 

Forest Breathing for 20 minutes.

You can go through the steps of Mindful Meditation. You can stay in each phase as long as you wish. Deep Breathing in the Forest increases the Oxygen in your Body, so be sure to do that phase a bit longer than 1 minute if you can.  The Trees and Plants are creating Oxygen for us, and we give them Carbon Dioxide. It’s a really beautiful arrangement. Feel gratitude for the Trees, and Feel their Gratitude towards you.  I believe that the Trees are out there being still, breathing and meditating . . . we can learn from them. Find a place in the woods and begin.

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I learned how to Drum and Sing at Omega ~ “Goddesses Gone Wild” with Sierra Bender

20160807_085801.jpgI learned how to Drum and Sing at Omega Institute, and I met over 20 Goddess who were looking for more ways to get in touch with their Inner Wisdom and Sensuous Self! The Workshop was very Physical, Spiritual, and Sensuous. It included many of my interests including Dancing, Yoga, Essential Oils, being out in Nature, connecting with other Goddesses . . . and having Fun!  I also met one really nice guy who wanted to be in our Goddess Workshop, and was invited by Sierra to join our morning Circle. He and several other beautiful spirits stopped by to join our Drumming Circle as well, and others sat nearby and listened.  Drumming and Singing was an amazing way to start each day. Sierra’s voice was Strong, Passionate, and Inspiring.  She was our leader and role model. I learned how to Drum and Sing with Passion. We all evolved toward feeling more free to show passion with each passing day … which was very appropriate for the “Goddesses Gone Wild” Workshop.

Morning hikes were very physical, and definitely helped cardio. But, I only went on one hike, due to a previous knee issue. I decided I’d rather go for a walk in the morning, so I could do the morning Yoga workout and participate in the afternoon dancing for hours. 😉

We did a Vision Quest . . .a short one, but still very powerful. We enjoyed silent time alone in the Forest for several hours. It increased my awareness of the 100 acres of woods that I call home.  I need to remember that the Woods are sacred, and I need to celebrate it by doing my Sensuous Women Workshops there.  I also want to have more Vision Quests on my own, and learn more about them. I believe that the more we can be out in Nature and feel connected to Mother Nature . . . the better.

The dancing parts of the Workshops were energetic Fun. We got to Dance with several Drummers, and an enthusiastic Journey Dance Instructor Toni Bergins . The dancing was wild and passionate. During  the next afternoon workshop, we had a Sensuous Dance Instructor Lisa Zarowitz , show us how to get in touch with our Inner Sensuous,Sexy Dancer. The Music was excellent, and the Dance moves were Fun, Funny, Sexy, and Sensuous!

During our time at the Workshop, there was a full moon, and several of us Goddesses decided to go see the moon come up over the Lake. We had a Bonfire, and Sang and Drummed and Howled at the Moon. It was a memorable experience!

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It was also nice just being at Omega Institute, and enjoying the like-minded people all around. It was a luxury having someone else create Vegetarian Meals for 6 days. The café with a deck overlooking the garden was a lovely place to hang out with friends, and eat something decadent, like chocolate chip cookies or sweet potato fries. The Lake was beautiful and peaceful, and I enjoyed kayaking one morning and singing songs I learned during the morning circle.  Aromatherapy is one of my latest passions, and it was great fun having a portion of one of the days dedicated to Essential Oils.  I believe that they are absolutely Essential for creating amazing wellness in Body, Mind, and Spirit!  One of the most bonding experiences was the Fire Ceremony on the last night. We told stories and shared thoughts and feelings. We made affirmations about many different parts of our Lives, and we Sang and Drummed. I left Omega the next day with a refreshed Spirit and with new thoughts and ideas related to my own Workshops for Sensuous Women. I also had a plan to Sing and Drum every day! And stay in touch with the wonderful Goddesses I met along the way.

Thanks, Sierra, for teaching me how to Drum and Sing . . . and for being a teacher of Women . . . helping them become “The Person They Want to Be”.

You inspired me!

I highly recommend this Workshop, “Goddesses Gone Wild ” TM  with Sierra Bender. Author of Goddess to the Core R, creator of Retreats, Boot Camp for Goddesses R, Goddess in the Bedroom R, Goddess Up! R, Goddesses Gone Wild TM, and the Sierra Bender Empowerment Method.

Peggy

Peggy@SensuousLifeCoach.com

SensuousLifeCoach.com

Author of “Be Your Own Sensuous Life Coach”

Looking for Sensuous Women

I’m Looking for Sensuous Women to make comments about my book  “Be Your Own Sensuous Life Coach ” on Amazon.com. I am also trying to get in touch with Famous Sensuous Women to send me a comment to put on the back cover of my paperback book!   If you know a Famous Sensuous Woman, please tell them about my book…You can read the 1st 10 pages for Free and that includes the entire Table of Contents where you will find  the title of every page in the book.

Please share this information with everyone you know and check out my book ” Be Your Own Sensuous Life Coach”  on Amazon.com  I would really love some reviews… If you have Kindle Unlimited it’s Free. If you have a Kindle and Amazon Prime it’s Free. Otherwise there is a Free Kindle reader  App for all devices including your phone. And I really would appreciate your feed back.You can also lookup the book by my name, Peggy Durham and find it on Amazon.com that way too!
Thanks a bunch!
Peggy

10 Sensuous Things To Do Every Day

Eat beautiful food and drink pure water
Be aware of your thoughts, words and actions  (Are they in line with the person you want to be?)
Stretch and move your body  (Stay in touch with your body’s Inner Wisdom.)
Be aware of the input from your senses
Breathe clean air deeply k
Tell someone you love them
Write something in your journal  (Thoughts, feelings, ideas, hopes and dreams)
Meditate or be still
Express feelings in a healthy way
Stay open and listen to messages from your Inner Wisdom
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Peggy
Peggy@SensuousLifeCoach.com
SensuousLifeCoach.com

Go out in the Rain and get Wet!

wpid-Rain.jpgGo out in the Rain and get Wet! On a warm Summer night, when it’s Raining … figure out a way to get out in Rain as naked as possible. It’s especially fun if you do this when it is Raining very hard. So the next time you hear a hard Rain, run outside so you don’t miss it. (Don’t go out in a thunder and lightning storm …of course.) Once you are outside remove all remaining clothes…if possible Then, as you are standing in Nature’s Shower run your hands all over your body to enjoy how silky your skin feels covered in raindrops. After the hard Rain slows down, find a comfortable place to sit. Spend some time becoming aware of how Nature enjoys the Rain. Notice how the rain drops hit the petals of a flower or fall onto leaves and gently masssages them. Breathe in the cooler, cleaner air and feel the overall “vibe” that surrounds you. . You can almost see the plants growing as the rain washes over them. You may notice that Colors are brighter and more vibrant. When the Rain stops you may become aware of  how calm and peaceful it feels. The world seems more relaxed and pure. It’s as if the plants and flowers are relaxing after their wild Sensuous experience with the Rain. When you are finished with your wild naked experience with the Rain, run into the house and turn on a Hot Shower. Climb into the shower as soon as it’s warm or for a different Sensuous experience just get into it when you first turn it on… As the shower washes over you can feel the heat of it pouring into your body. Use your favorite body products that are fragrant with natural flower essences. Stay as long as you like enjoying your shower, then wrap yourself up in a big fluffy towel or robe. Have a hot cup of tea and sit in a Sensuous Space and make a few notes in  your journal about your Sensuous Experience. You may also want to make a note of any messages that you may have recieved from your Inner Wisdom. Be sure to take advantage of hard Rain whenever you can to enjoy another Sensuous Experience with Nature.

Until next time,
Peggy
SensuousLifeCoach.com

Splendiferous Doses of Happiness also wrote about Playing in the Rain

“5 Minute Yoga”

The next time you think “I need to do Yoga”… Just do it. No matter where you are or what you are doing, chances are you could fit in this “5 minute Yoga” Routine. You can do it at work, while you are cooking or even while standing in line at the grocery 😉   And those 5 minutes of Yoga add up. If you can do  5 minutes of Yoga a day for a Year that’s 30 hours of Yoga each year … your body will notice. Just the act of doing Yoga increases your Body Awareness and tends to motivate you to pay attention to your Inner Wisdom and Sensuous Self. So find 5 minutes today for Yoga and share this idea with friends to help them become healthier and happier too! Standing Yoga Stretch This is a fun stretch that can be done almost anywhere.  Stand up and give yourself an arm’s length on either side of you.  Begin by rolling your shoulders forward 6 times, and then backwards 6 times.  Next, let your head drop forward, and then to the right, to the back, and to the left.  Then, repeat 2 more times. The Half Moon Series Intertwine your fingers, and stretch your arms towards the ceiling as you inhale.  Exhale as you stretch to your right, Inhale up, exhale to the left, Inhale up, exhale stretch to the back (tighten your butt), inhale again as you stretch up, and then exhale , bending forward and  stretching your fingertips towards your toes. Standing Spinal Twist As you come up, bring your arms straight out to the side at shoulder level, palms down. Keeping your arms at shoulder level, bring your right arm around to the front, and the left arm to the back. While keeping both arms outstretched… look at your hand in front of you for 5 seconds and then look at your hand behind you for 5 seconds. Then move your arms into the opposite position with your left arm to the front and your right to the back. Repeat the process of gazing at each hand.  Repeat 6 shoulder rolls, forward and back, neck stretches in 4 positions, three times, and then the Half Moon series again, followed by the standing spinal twist.  Repeat a third time, and you have completed your 5-minute Yoga that can be done whenever you have 5 minutes. This is an excerpt from my upcoming book, “Be Your Own Sensuous Life Coach” Peggy@SensuousLifeCoach.com SensuousLifeCoach.com      

I learned how to walk (mindfully) at Omega Institute for Holistic Studies!    

I’m just getting back to the real world after a week of R&R at Omega Institute in Reinbeck NY. Omega is a place that I refer to as Yoga Camp.  For me, it is a place to rejuvenate my Yoga practice, and reconnect with my Inner Wisdom and Sensuous Self. . . . But it’s a whole lot more.  It’s a beautiful place in the country with a Peaceful Lake and great Vegetarian food.  And, of course there are lots of wonderful people that you meet along the way . . . including the excellent staff, and the other guests that you meet at mealtimes, in workshops, at the café, or just walking along the path next to the mountain stream that runs through the campus. . . . The overall relaxed feeling that surrounds you,    helps you let go of stress.  

 At Omega, there are all kinds of workshops related to being Creative, Mindful, and Healthy in Body, Mind, and Spirit.  Omega is also very involved with innovations to help us become more aware of how to help our planet be more Healthy.  This week, they had a Permaculture Workshop with Andrew Faust, which related to Sustainability and the Health of the World. I enjoyed the tour of the Omega Center for Sustainable Living.  

 The things I liked best at Omega:

~ Yoga Class . . .  with Kayla Valentino, “a passionate Yoga Instructor who focuses on self-love and the sacred union of body, mind, and soul.”  * I thought that she was gentle and used lots of beautiful, encouraging words during the practice about self-love and nurturing… My most favorite Yoga Class I’ve had in a long time.  

~ Walking Meditation . . . Learning how to walk (mindfully) with Craig, the visiting Zen Guy.  As I walked behind him, I realized how difficult it was for me to walk slowly. . . . I heard messages from my feet, and gained an understanding that I need to slow down a bit to stay grounded.  

~ Walking the Labyrinth . . . Learning how to walk (mindfully) with an elephant walk was taught to me by Christina Zaccheo, R&R Coordinator. . . . She explained several philosophies about Walking the Labyrinth . . . and then she walked it with me.  

~ Playtime with Howard Moody was probably my most favorite activity. . . . He said that children laugh 400 times a day, and adults only laugh 15 times a day. . . . He proceeded to make us laugh 400 times an hour. It’s all about Creative play that Adults can really get into . . . it’s very hard to explain. You will reconnect with your Playful Self with Howard, who knows how to play, and makes it easy for you to let your playful self come out to play. . . .  His playful Spirit will inspire you…  

~ Group discussion on Signs, Symbols, Archetypes, Numerology, etc. . . . led by Marcy Currier. This group somehow evolved into finding insights into how we feel about our Names. Spending time thinking back on what our Names meant to us throughout of lives and sharing this with the group,  brought us all closer together as each of us gained new insights into this powerful word which is our Name.  We also discussed thoughts on Numerology, and how to remember names . . . which I needed!  I will never forget the names of my new friends that I met in that group!  Lori, Kelly, Rick, and Marcy.  

  ( Also won’t forget you Kim…1st person I met at Omega … I will be reading your Book called “Kicked out of the Garden”)  

~ Shamanistic Sound Medicine Experience with Rich Goodheart was amazing. He talked about the sound of our own name…  another theme for me this week . . . . I got up and sang my name…Very scary and liberating.  He also created a concert within a Workshop.  We had our eyes closed throughout the performance, and I was sure that he brought in several people to help him with the music which was quite complex and beautiful.  

Other Fun Things at Omega …

~ The Garden was beautifully designed and had been given lots of attention. A lush blooming Cherry Tree was the centerpiece of the Garden.  The Raised Beds and overall Sensuous Design inspired me to start planning new things to incorporate into my Gardens.  

~ The food was wonderful, colorful and Healthy and I really enjoyed having someone else cook!  I was also inspired to add new things to my Menus at home…The food was Vegetarian mostly. . . .  

~ The cafe overlooking the stream was a beautiful place to listen to music by Rich, and talk with new friends (David, Kelly and Martha) … And of course I have to mention the exotic teas, and other Sensuous, Edible Things . . . like Dragoba Dark Chocolate with Chilis, or Dark Chocolate with Lavender and Blueberry.  

~ The Wellness Center… Has Endless Sensuous Experiences… Massage is always a great option, and I loved my AMMA Massage with Elise.    

The most important thing to remember about Omega is to try to take the “relaxed you” from Omega, and integrate yourself back into the World, staying connected to your Inner Wisdom and Sensuous Self.    I highly recommend this experience to anyone who needs to Relax, have Fun, and get  Healthier.  

 I will be back next year for a Workshop or R&R. . . . I’m also planning to finish my book, “Be Your Own Sensuous Life Coach,” by early 2015, and then applying to Omega . . . To do my Workshop called “Be Your Own Sensuous Life Coach” in 2016!    

For a Memorable Experience, I recommend that you Go To Omega Institute As Soon As possible. . . . you will be happy that you did!    

Check it out at  eOmega.com.   Thanks Omega!  

  And special Thanks to my Soulmate, Jeff who encourages and inspires me to Be the Person I want to be!  

I’m going to go do Yoga Now!    

Peggy@SensuousLifeCoach.com

SensuousLifeCoach.com
Sign up for my mailing list on my website or Follow my blog . . .  😉   Peggy    

* from the Omega R&R schedule

Just say “Yes” !

Most Sensuous Women can be procrastinators at times..Procrastination happens for an infinite number of reasons… You may choose to procrastinate because you are really getting into something… Like a luscious piece of chocolate cake… Or smelling your lover’s neck. And even  when it comes to doing something fun (ie. Sex)…procrastination can happen..That is exactly the time you need to use a little “Sensuous Woman Awareness”. “Sensuous Woman Awareness” means becoming more aware of sensuous moments.  If you are paying attention you will begin to notice sensuous moments with your lover that might lead to something more. He might make what seems to be a a subtly sexy comment when what he really may be wanting you to come and touch him… So remember to just say “Yes” …everytime… or at least everytime you can… You will be surprised at how he reacts, especially if he’s used to hearing ,”No”. Being  spontaneous benefits your relationship, your overall health and improves your connection to your Sensuous Self.   When you think…I should do Yoga… then do Yoga…. if you say to yourself, I should eat more Veggies..then eat more Veggies… Listen to the messages from your Inner Wisdom and act on them whenever possible…   And remember…the next time you are feeling like procrastinating… Just say “Yes”!

Stay in touch with your body

Get into your body everyday   This might sound crazy but think about this…you get up in the morning and go to work… and then you run from one thing to the next, keeping yourself very busy and barely taking time to take a breath. After work, you run home and rest for a minute or two before you start to fix dinner…. Next you take care of all the rest of the things that need to be done before you fall into bed. Its easy to see how you can spend your entire day and evening going non stop and being  totally out of touch with your body. In order to be a Sensuous Woman it’s important to take some time to regain your sanity and your connection with your Inner Wisdom and your body. Somewhere in the middle of all it all you need to get physical! Go run or walk for 45 min or dance or swim..do yoga or anything that forces you to use your body.  You could move rocks around, garden or go for a hike. Wild sex also counts. Not staying in touch with your body is the number one reason a woman forgets how to be sensuous. Pick an activity that makes you work your body…something that makes you notice how your muscles feel when they are really doing work.After the hard work , take a shower and massage lotion or oil all over your body…or ask someone to help you with it…Staying in touch with your body is the goal, your imagination is the limit. Getting back in touch with your body is easier when it hasn’t been that long since the last time. So…no excuses! Do something Sensuous with your body today.

The Sensuous Woman’s Cure for Stress

THE SENSUOUS WOMAN’S CURE FOR STRESS…
GET SOME NEGATIVE IONS!

       When you are feeling overwhelmed by Life, for one reason or another . . . Go Outside, and spend time in Nature. Find a place to sit near trees and moving water, if possible. Leave your electronics inside for at least half an hour or more. Take a journal, and something to drink. I also take a pillow along so I can sit anywhere I want. Nature is outside generating Oxygen and Negative ions for you!

      Negative ions are the good ones. Negative Ions are healing, and increase the Oxygen in your brain. This increases Serotonin, alertness, and your Sense of Well Being. Look for a place with a babbling brook, or go to the Beach, or to the Mountains. Find a Nature Preserve near where you live, and go there as often as you can. These are the places where you will find tens of thousands of Negative Ions in the air. A spring thunderstorm also creates an abundance of Negative Ions.

      When you go to one of these special places, or sit outside after a thunderstorm . . . Just sit, listen, and write if you want. Breathe in deeply and slowly, and exhale completely. Relax your eyes as you gently gaze at the water, or the natural setting that surrounds you. If you have trouble sitting still, do 5 minutes of Yoga, or any moves you like. As you breathe in, focus on the energy-filled, clean air as it flows through you . . . and, as you breathe out, imagine that all of your stress is flowing out of your body, mind, and soul. Continue to breathe slow, long, deep breaths. This is a wonderful time to listen for messages from your Inner Wisdom. If you notice any thoughts that you want to remember, grab your journal, and make a few notes.

      When you really can’t get away . . . you can increase the Negative Ions Indoors where you live by adding plants and moving water into your environment. Create or buy a fountain, and a few houseplants to help clean the air, and generate negative ions.  You really can create an indoor green space. It’s easier than you think. I will write “How To’s” in other blog entries. 

      So the next time you are feeling stressed, remember the Sensuous Woman’s Cure for Stress …  and get some Negative Ions!