Helping us get through Winter!

Waiting for those warmer Days of Summer?

Dona Anderson

Dona Anderson

Spring

will soon 

be here!

Yes it is.  Take Care.

Connect to what's on the Inside

You will soon be Relaxing!

Here's How ...

Dona Anderson

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Wave of Comfort

Right from the pages of Simply, One Breath At a Time, a guided relaxation for YOU.

I love how it invites you to imagine a wave of comfort as you relax and then it connects you to your breath ... so relaxing ... so inviting ... so smooth ...

With the mind quiet, the heart can speak ...

the heart speaks from a place of kindness, compassion and peace ...

Simply, One Breath At a Time, Dona Anderson

For more information about the 65
unique guided relaxations in this book go to
go to the Resources Page.

Help me Spread Wellness out to Others!

Links below. 

Thank YOU.

Here's how it Works!

Create your own unique Meditation

Fill in the Blanks ... 

Use Your Words!

Dona Anderson

Dona Anderson

 

Take Your Time

Create your own Meditation!

Have fun and do whatever 
one works

for you today!

 

Say to Yourself ...

As I discover the process of
listening to my _________,
my _________ becomes more full and richer.

As I observe my _________ and _________

I feel ready to __________ and allow _________

into my life and my ____________.

As I let go of __________ and bring __________
and ___________ into my life, I also bring in
______________ and the gift of _____________.

When you're finished, enjoy a few minutes of relaxing Meditation

You can always change these around or create different ones!!!! 

Have Fun.

This meditation is in my new book, Moving Forward from the Heart
©Dona Anderson 2015

Previously Bonus page #9, photo for post only.
See what's on the Bonus page now

Share and comments welcomed below, thanks.

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Direct from author Special for Simply, One Breath At a Time ends Sep 30,2015

Want to Play?

Heart Words Meditation 

Take Care of Your Heart!

Dona Anderson

I hope you Enjoy this word game I made! Only vertical and horizontal words.

Lots of words to help you connect with yourself and your Heart. And, a few X's and O's (Kiss &Hugs appropriate for the Heart) to fill in the empty spaces! 

Word Game created by Dona Anderson

Make finding the words into a Meditation. 

Find a few at a time and see what those words mean to you.  

I know you won't need any help with the words, they're pretty easy.  I got 31.  But, if you do want the words let me know and I'll add them put them in the comments.

I've highlighted Anahata that's down the center in green and when you find Yam, it is a mantra for the heart chakra.

Take Care Everyone.

I hope you'll have Fun and share with others.

You might want to email it to yourself so you can print it off!

Thanks for Your Visit! 

Direct from author special for Simply, One Breath At a Time ends Sep 30,2015

This Heart Words meditation will also be included in my new book,

Moving Forward from the Heart, Coming Soon!

Check out the label below Moving Forward for more previews!

Lost and Found, Poem

Dona Anderson

10 Ways to feel Lost!

Dona Anderson
 

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Have you felt LOST?

I wrote the following poem, Lost and Found, shortly after I published my first book, Simply, One Breath At a Time.

I needed to write something about what the 65 guided relaxations/meditations in this book meant to me - what I saw, thought, felt, experienced and most of all, what I found in its pages.

After reading each of the relaxations in the book many times through its creation and in using it since, I am still very grateful for all the things they continue to bring to my life.

I hear whispers for change, growth and I am reminded about all the wonders of life that are found in the breath, nature, treasures, gratitude, stillness and so much more.  Namaste.

Lost and Found

by Dona Anderson

Lost myself –

 Found out what’s important and brings me joy 

Lost track of time –

 Found the now in the present moment 

Lost imagination –

Found treasures, gifts, paradise, nature 

Lost comfort –

Found softness from letting go, and smiling 

Lost paying attention –

 Found myself choosing to be aware 

 Lost appreciation –

Found feelings of fullness from gratitude 

 Lost awareness –
Found time to see, hear, feel, and connect 

Lost my breath –

 Found a nourishing breath flowing within me 

Lost a quiet mind –

 Found that I can slow down thoughts and rest 

Lost peace –

 Found a safe place for me to open up my heart. 

~~~~

Photo for post only.

* Previously, Bonus page #7
** What's on the Bonus Page now!!

This poem is in my upcoming book, 
Moving Forward from the Heart.
Check out the label below Moving Forward for more previews!

You can share with others at the links below, thanks.

Beauty All Around Me

Need a Break?

A Guided Relaxation/Meditation for You!

It only takes a couple of minutes.

Inspire yourself and others toward better health and lifelong wellness.

Take a few moments to get yourself into a comfortable place to experience this gentle, short guided relaxation that calms your whole body.
.

From Simply, One Breath At a Time

Beauty All Around Me  
~  Dona Anderson

When you feel settled and comfortable, notice yourself gently taking a breath in, and then slowly letting it out with your next few breaths, allow your body to soften, ensure that you’re warm, and now gently close your eyes … 

Take another moment to make sure you’re comfortable… do you need to make any adjustments, do you need another blanket? If you feel uncomfortable or cold you won’t be able to focus fully on your relaxation...

When all is fine, return to your breath and notice where your breath is in your body… where does it start, where does it go…

Dona Anderson

Let your eyes soften, and drift into the darkness to find a place to rest…

Feel your breath becoming calmer as your body softens a bit more…

Start to move the breath into your back … begin to feel those muscles broaden and release… notice that when the breath goes to your back, the body relaxes, with the next few breaths, relax and become more comfortable…

Allow your breath to be calm and steady, when the breath is calm, so is the mind…

Let yourself continue to soften as you sink into the chair/floor… as you breathe, say to yourself, my breath is breathing me … I am being breathed with each breath…    

Return to normal breath and scan your body for any tension.  Open your hands, loosen your shoulders, and  soften your face… check to see if you are holding tension in any parts of your body… continue to soften and breathe into any tight spots… can you soften and let go a bit more…

Let gravity give you a sense of opening and surrendering… can you relax and soften a little more… letting go one breath at a time…

Revisit any areas you found tension, are they still relaxed… is your face and jaw relaxed… soften your shoulders again… curl and lengthen your toes, then relax them again… if any tension is returning, let it go, gently, with intention…

Allow your whole body to soften, to rest…

Now return your attention to your breath and listen to the beautiful sounds of your inhalations and  exhalations… listen to the full symphony of your breath ...

                                                                                                                                                                                                

Beauty above me

Beauty below me 

Beauty in front of me

Beauty behind me

All around me, beauty

                                (Ancient Navajo prayer)

Period of silence

Share with others, and give them this special gift of relaxation!

Copy from eBook.© Dona Anderson 2014 

Previously posted on Bonus page - #2
This photo is not in the book, for post only.

Check out more about Simply, One Breath At a Time here 

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And, find out about the Special offer for Email Followers!

 

So Much More to See

Special Treat for You!

Preview!

Dona Anderson

Roots to Breath, Dona Anderson

The meditation I'm sharing below So Much More to See is one of 73 and starts off my upcoming book titled Moving Forward from the Heart.

It introduces you to what you'll find in the book and I hope it peeks your interest to want to know more about guided Relaxation and Meditation.

  

So Much More to See

Whether your meditation practice is just getting started or it is an ongoing regular practice, it is there for you to simply breathe, nourish and restore.

Meditation is a special time for you to soften and release stress, move out old thoughts that clutter your mind, and to then use the space that remains for mindful presence.

Meditation connects you to your body for healing, rejuvenation and to create balance. It opens the mind up to learning and understanding, to listening and dreaming, to reducing and eliminating.

As your body and mind both begin to open up to the benefits of guided relaxation and meditation in your life, you will feel yourself gently moving to a familiar place where you are alert, present, and where you know what it is you need to let go of or take away.

As you bring your practice to life, notice your body and mind getting more comfortable. Your body lets go of tension and stress a little more with each new breath, and your mind begins to open up the part of you that observes and discovers …

Softly close your eyes,

there is still so much more to see …

~ Enjoy a period of relaxing Meditation ~

© Dona Anderson 2015

Previously posted as Bonus page #4

Picture from Horseshoe Bay, BC.Canada 
for post only.

What's on the Bonus Page now? Find out here.

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Thanks for Visiting and Sharing with others!

Permission to Rest, Poem

How often do you really give yourself Permission to Rest?

When do you give yourself time to Breathe?

It's time to do both. Rest & Breathe ...

Roots to Breath, Dona Anderson
There's lots more on Roots to Breath Facebook

Dona Anderson

From, Simply, One Breath At a Time please slowly read and enjoy this poem excerpted from the guided relaxation titled Permission to Rest

If I take a breath and let it go slowly,

I feel the difference…

When I feel the difference,

I get a glimpse of what is possible…

When I get a glimpse of what is possible,

I open up more…

When I open up and get in touch with

the rhythm of myself,

I participate more fully in the movement

to breathe freely, with intention…

When I breathe more freely, and with intention,

I begin to live with presence, and awareness…

This presence and awareness,

graciously nourishes and fills

my body, my mind, and my spirit…

 

Namaste. 

 

Please Share with your friends to give them

a wellness moment to 

Rest and Breathe!

This poem is also recorded on my CD Permission to Rest.

Get more info on Simply, and Pals here 

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Poem posted previously as Bonus page #3
Check out what's there now! Bonus

  

Photo message for blog post only.

Stressed? Feel better again

Does Stressed feel like your new Normal?

Dona Anderson

  This short relaxation is from my book and is also titled, 

Simply, One Breath At a Time

Get comfortable and begin this relaxation with slow, gentle words and thoughts, soft movements and breath.

Enjoy!

 

 Simply, One Breath At a Time

#Begin to relax your whole body as much as possible, let your body feel a sense of being balanced, a sense that it can move freely… Notice your breathing, let each breath feel smooth, easy, free flowing.  Feel your breath softening and becoming balanced with each inhale and each exhale…

Feel your head being supported by your spine so you can let your neck and shoulders soften and relax… slowly tilt your head a bit to the right side, feel your neck on the left side slowly lengthen… bring your head back to center… then slowly let your head tilt a little to the left side, feel the right side of your neck slowly lengthening…

Bring your head up and back to center… now, slowly lower your chin down towards your chest, feel a soft lengthening in the back of the neck… slowly come back up…

Return your awareness to your breath… feel your breath bringing you here, to the most important time in your life.  The past is gone, tomorrow is another day, let this day, this now be a present for you…

Simply take one inhale and watch as it releases into an exhale, notice that at the end of the exhale, another inhale begins… Simply, one breath at a time is all you need.  Feel your whole body continue to soften… as each breath breathes you one breath at a time, let each breath bring you to a place of stillness…"

"This present of presence is a gift for you…"

© Dona Anderson 2014

More info to help you start relaxing here

This script was from the eBook version and

may vary slightly from the paper copy

of Simply, One Breath At a Time.
  
Picture is for this post only, not in book.

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