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Yoga And Meditation

MONQ Meditation Series - Zen

Meditating is a key method in understanding and transforming your mind. MONQ believes the practice of meditation and the use of essential oils often go hand in hand, which is why we’ve put together a MONQ Meditation series to accompany you through the process to become relaxed and at peace. Each video features a different focus and a guide to using a MONQ diffuser to enhance your experience.

This video focuses on happiness, so check out a MONQ Zen diffuser with essential oils orange, frankincense, and ylang-ylang to get you to your happy place. Be sure to subscribe to our YouTube channel for more guided meditation videos, like Happiness and Sleepy.

Meditation Transcript:

Welcome and thank you for joining our MONQ meditation series. I'm Victoria Fraser, and I'll be guiding you through the meditation today. The first thing you want to do is find a space where you feel comfortable and safe. This could be a room in your home or a place in your office where you might be able to close the door and pull the shades. Anyplace outside indoors where you feel most comfortable and safe when you're there find a nice seated position. I like to be on the ground with a cushion or you could use a pillow or if you feel more comfortable sitting in a chair. Whatever works best for you at this moment in time.

Also, if you feel any tension in your knees feel free to use a cushion or blocks and place them under your knees for support. You don't want to feel uncomfortable in any way and using the blocks helps to tilt your pelvis a little bit farther forward. Elongate your spine and help you stretch through your neck towards the ceiling. Your hands, place them gently on your knees face down or face up if you like to absorb energy around you.

One of my favorite ways to enhance meditation is with a hundred percent natural essential oils. You could use a room diffuser or you could use the Zen MONQ® personal essential oil diffuser, and I love the necklace because it makes it really easy whenever I'm ready, during meditation to just find it. I don't have to search around anywhere, and the beauty of the Zen MONQ you don't actually inhale any of the aromas. Take one big deep breath and then I pull like I'm pulling on a straw on the end get the aromas into my mouth, use my tongue to push everything to the roof of my mouth, so it goes into my olfactory zone, and then I exhale through my nose. I'll show you an example. Very easy, and that is your MONQ breath.

When you're ready to take one big deep inhale, raise your shoulders to your ears and then exhale them down your spine. Now close your eyes. Feel the cool air going in your nostrils and traveling down, using your belly to breathe, so all the fresh air gets down deep into your system. Exhaling everything out, all the stale air. You can hold it in all day. Inhale all the way deep in your belly, feel it rise in your lungs, rising up to your throat and then exhaling out, completely setting your body.

Relax in the position. Let the crown of your head relax. Let your eyes relax. Let your tongue and jaw hang lightly. Feel your throat relax. Let your shoulders and arms settle with each inhales, breathing new breath in each exhale let it all go. Letting each breath be a little bit longer than the last.

Really see focusing on everything you feel inside your body right now. Find your natural breath again and just let yourself be. If you find yourself thinking about what you were doing ten minutes ago, or the thoughts of what you should be doing ten minutes from now float into your brain, acknowledge them and then halfway let them go and bring yourself back to focusing solely on your breath, feeling your lungs and diaphragm expanding and contracting by accepting yourself as you are in this very moment and being present here and now.

You give yourself and your brain an opportunity to get out of the constant rotation of similar thoughts, often towards the negative, like in your brain and only focusing on one thing. You give yourself the opportunity to find something new and feel positivity and open it to something great that might come to you. Take a moment and see where you are, feel anything or feel nothing.

Any little thoughts have wandered through or a song may have popped into your head, let it fly itself and bring yourself back to your breath. You have the choice. William James said our most powerful weapon against stress is our opportunity to choose one thought over another. Choose at this moment. Focus solely on your breath and letting everything else fade away. Allow the size of your mouth to curl up. Feel your breath slowly coming in and out, feeling a sense of renewal. Quiet line, accepting yourself for being here in this very moment. This is exactly where you need to be right now.

We're nearing the end of our session to take one more breath. Deep inhale and exhale. Begin bringing awareness back to your fingers in your toes, breathing one more large round fresh air all the way down the pit in your belly, gradually pushing all the stale air out. Open your eyes.

Thank you so much for joining us today. I hope you enjoyed your MONQ meditation in your hands the heart center.


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