The Best part - it's Free

what we focus on grows 

This is something we CAN do and it's free
                      .

 Another addition for your Wellness Toolbox

Dona Anderson

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Dona's photo - message from
Simply, One Breath At a Time.

A Calm Breath for Breathing...

We do it all day long but do we pay much attention to it.

Our breathing connects us to our inner self, our organs, heart, and lungs that are nourished, move and open up space for circulation to help us stay healthy and relaxed.

Have you thought about your posture and how sitting with head forward and rounded shoulders makes us shorter and not letting the breath move as it should.

And, if we're grumpy and frown instead of relaxed and smiling we've also shortened the breath. Shallow breathing also affects the body.

Let your next breaths softly fill your body ... 

as you do this a few times, also let your  

face, eyes and shoulders soften ...

Notice each breath opening 

and then leaving your body.

Feel the coolness of the in breath, 

and then the warmth of the out breath ...

Be part of this exchange, 
part of the simple gifts of life.

I picked a Rose Wellness Message
for us today that says ... 

I invite my next breaths to bring me
to a place to smile and be present,
a place to notice beauty, 
and a place to find joy ...

One Rose Wellness Cards

I invite my next breaths to bring me

to a place to smile and be present,

a place to notice beauty, and

a place to find joy ...

Is it time to rediscover your breath.

💚

Messages are from the pages of my book

Simply, One Breath At a Time.

Head over to the Resources Page

for more info.

And posts with similar messages

at the label below One Rose Cards. 

Thanks for your visit today.

PS. Lots of times in our lives we have to think about how our body breathes, our posture and see if we need to make some adjustments.

* This can be our reminder
*I needed it too.

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Weekly posts offer new thoughts,

experiences, stories and lots more.

Don't go yet!

Christmas combo
 4 links to check out. 

The Holidays are  coming up so please take care of you.

Rest often, ask for help and gift yourself lots of Self Care moments. 🎄

You just started and already Meditation confusion.

Let's make it easier.

14 Tips coming Up

Dona Anderson
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You Want to ...

* Learn more about Self-Care and Meditation

* Rediscover your Breath

* Relax, Reduce Stress, Increase Mindfulness 

* Bring  more Awareness to your Body, Mind & Soul

* Connect more to Compassion & Gratitude

Start where you are 

Dona's Photo message

There are many styles of guided relaxation and meditation. 

And there's lots of different wellness programs, books, CD's, podcasts and information readily available.

Would you want easy words or words you don't know and have to look up.

Would you like sound meditations, visualizations, all silence, chakra learning or do you just want an easy way to start that feels good.

There's no right or wrong, it's a practice that can be different every day and gets better with time - like learning to play the piano.

For me - I usually can't just sit down and let everything in my life go in a few minutes & Meditate. I like to have a variety of guided scripts to use first to help me relax.

That way I don't go off in my head somewhere else and I can go slow, repeat or think about things along the way if I want. 

Later at the end I really enjoy those times of peace and silence.

The tips below are general and some may fit with your practice and others not.  

If you're just getting started or have questions, I hope these tips helped you.  

Here's your - 14 Tips 

1* Have no expectations other than to simply Enjoy.

2 * Self hugs, shoulder rubs, foot rubs and smiles are always important.

3 * Alter, change or lessen what you need to each day and sometimes you can even just imagine instead of doing.

4 * Practice in a comfortable and safe place (if you fall asleep). You don't have to sit on the floor unless you want to. 

Use a comfy chair, your bed, bath time, outside, a waiting room, park bench or enjoy a walk in nature. These can change like the seasons so be open to whatever you need.

5 * If reading from a guided script, you can easily skip parts or change the words to say things in your own way or bring in special messages you like.   

6 * If you have a paper book you could write in it what you'd like to say or add. See if there are blank pages or places that you can write notes on such as favorite quotes or messages. 

Get ideas and maybe write your own scripts to suit you or your group. 

7 * When time is limited shorten a longer script by leaving out parts/lines or only saying the key parts in each paragraph ... make them your own!

8 * Use battery candles, then no worries and always safe if you go to sleep.

9 * Have a timer if needed. It helps so you aren't worried about time.

10 * If you want music, soft unfamiliar instrumental music usually works best. You can even add in singing bowls, drums, rain sticks and whatever, it's up to you.

Or, perhaps some days you prefer a relaxing piece of music that is the meditation for you to sit with for a few minutes. 

11 * Have a blanket close by and use cushions and bolsters as needed to be comfortable depending on your seating arrangements.

12 * If sharing with others, check whether a scent free space is needed and determine seating arrangements. (often in a group someone may go to sleep - if so are they safe).  

13 * Dim lighting may be more comfortable.

14 * If reading to yourself or others use a slow, gentle voice and leave time when needing to focus on thoughts, breath work, or moving within the body. 

 💜Things are sometimes more fun when shared and so are guided meditations.

Possibilities are endless ...

You'll quickly feel at home and become a Pro!

Namaste.

 Link to Comforting resources for everyday Wellness

There's More 🠋 - Another  gift for you at the End.

More Resources - use the labels Simply, 
Moving Forward, and One Rose cards
below and get lots of ideas for your own
Meditation.

Links for sharing below and

Thanks for sharing to keep

Wellness spreading around

the World.

Take Care.

 Lots of information in the

Archives on the right side bar.

Thanks for Your visit today.

This post is for general information on our quest to know more about beginning Meditation.

PS. I couldn't end without giving You something else to use for a mini meditation right away - a few minutes to feel your breath and relax. Sometimes that's all you need.

A One Rose Wellness message to help you get started.

Breathe in and out a few times, 

and move on to the 

message below when you're ready. 

Quiet your mind and allow yourself to be

as you are, without judgment, accepting

the energy and inspiration.

💚

Are you signed up to get your email
link to new posts every Tuesday?

More Help coming up + over 600

posts in the Archives for you to

view and share at your leisure.

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More posts below,

or in the archives - Web version

Remembering Rumi

February is -

 Heart and Love Month

and it continues with Rumi

Dona Anderson

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My search for Love

took me back to Rumi,

13th century poet.

Celebrating Rumi, Last Class 

Several years ago I had a great time being introduced to so many wonderful poems by Rumi, and listening to them being read aloud by the different voices of the class.

I enjoyed some of the poems just as they were on the surface, while others beckoned me to look further and deeper.  

There can be many layers of interpretation as numerous thoughts and feelings arise. 

The more read the more experienced.  

Even as a beginner to these poems, some left me thinking about things, people and experiences in my own life, and some offered a glimpse of change in the way I look at things.

The last class was especially memorable.   

We got to take turns sharing one of our favourite poems with the class, and then something wonderful happened. 

One of the ladies brought to share the poem below.  

She also brought her classical guitar and had arranged music so she could play and sing the poem for us.  

For me, who had just started learning guitar, it was the best way to end this class, and let me know I was where I was supposed to be.

For me that day, it compared to a big bowl of the best fresh garden strawberries of my dreams on delicious smooth ice cream … in that moment - everything else melted away. 

I sat, loved it all, and wanted more!  

You & I - by Rumi

“A moment of happiness,

You and I sitting on the veranda,

Apparently two, but one in soul, you and I.

We feel the flowing water of life here,

You and I, with the garden’s beauty

And the birds singing.

The stars will be watching us,

And we will show them

What it is to be a thin crescent moon.

You and I unselfed, will be together,

Indifferent to idle speculation, you and I.

The parrots of heaven will be cracking sugar

As we laugh together, you and I.

In one form upon this earth,

And in another form in a timeless sweet land.”

~ Rumi ~

Have you ever taken a course not knowing what to expect and loved it.

Sometimes I think adult learning is the most fun.

Ann - Thank You very much for creating this class which started the group on our exciting search for anything Rumi.

I still love to go on You Tube and listen to poems read aloud. 

💚

As always, thank you for sharing 
these posts with others around the world. 

Together we're spreading Wellness, 

new ideas, self care, gratitude
and much more.

Here's a song
about long lasting love.

Connect with me on Facebook

Rumi related posts on this Blog can be seen by using the label Rumi below.

Next week ends our Heart 
& Love month for this year.

Are You Patient with Yourself?

from  

THE MEDITATION, PEACE

Simply, One Breath At a Time

A Wellness Moment for you today.

Dona Anderson

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another - True Treasures

I know some days it's really hard to be patient and relax with all the to do's and thoughts racing around in our heads. 

So today I'm sharing a few lines from Simply, One Breath At a Time to give you some Wellness Moments to rest, breathe and take care of You.  

The photo below is of an excerpt on page 83, and you'll find the full meditation on pages 124-125 

It begins by offering us time to breathe, relax, connect to our self and answer a few of life's important questions and in the second last paragraph you'll find this ...

Enjoy.

"Celebrate your presence as you encourage the

breath to help you breathe freely...

accept this moment as a special place in time

to connect with yourself and the world ...

feel your life as an evolution ...

an ever changing masterpiece ..."

Resources - ebook available

**Here's how it ends

"Now stay in peace for a 
while longer and find a
place to breathe freely,
a place to be,
be you..."

Simply, One Breath At a Time © 2008 Dona Anderson

The title Peace came from using the first
letter of these words on page 125,
Presence Encouragement Acceptance
Connection & Evolution

Take care and have a wonderful week ...

don' miss future posts - 

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Simply, One Breath At a Time is a unique
collection of 65 Guided Relaxations to
support everyday wellness.

Connect with me on Facebook

Check out his link to help you

Relax and find more positive thoughts

The label True Treasures below
will connect you to similar posts.

True Treasures

 What's That?

Dona Anderson

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A new idea

In 2009 I started work on what later became my card set from Simply, One Breath At a Time  called One Rose Wellness Cards.

They're 105 short messages for mini meditations, a time to catch your breath, relax, change thoughts, smile and so on.

Recently I thought about finding passages a bit longer and sharing them with you occasionally.

I've shared these before but now I like the idea that they will be referred to as True Treasures in the labels below.

So anytime you see True Treasures in the label area you can check out other similar posts.

They'll be offering you more time to pause, linger for self care, reflection, gratitude, breath awareness and more. 

I always flip through the pages of my books and what I need is usually where I stop. 

After a few lines I'm transported to a place to open my body, connect with my breath, let go of stress or to a place or memory.

Another day it might be feeling free in peace, nature, or just being reminded to take care of me, that I deserve to feel Well.

I'll be using excerpts from both books and I'll tell you in the post which book it's from and the page number.

I just happened to have made a photo message of this one. (I love adding text to photos)

It is from Meditation #39 - Will You Go,
page 99 in Moving Forward from the Heart

If you have this book look it up to see the rest of the meditation.

Visit the Resources Page

Please Share the GOOD Stuff,
You never know who it may help.

Take Care.

Lots more sharing happens 
on Facebook.


**Use the label below True Treasures to link to
other similar posts. (already a couple there)

I let my breath touch the tip of my nose and each one of my toes (?)

Invest In YOU - it only takes a few Moments

MY breath

Here we Go!

I love this little Poem titled 

MY Breath.

It was Fun Fun Fun to figure out and it helps us connect to our body and breath.

Enjoy!

Moving Forward from the Heart - 

Meditation #70

MY 

breath

"Whisper to yourself,

I let my breath touch

the tip of my nose, and the tips of each one of my toes.

I let my breath touch the tips of my fingers

and in the spaces between, it lingers.

I let my breath touch the back of my ears,

and it feels the softness of my tears.

I let my breath touch the back of my knees,

and all the organs inside me that are under a bit

of a squeeze.

I let my breath touch the bottom of my chin,

and all the hidden places on my skin.

I let my breath touch my soft belly parts,

and especially the soft spots in my heart.

I let my breath touch all those places

inside me that smile,

and it will change

those places that don't in awhile."

© 2015 Dona Anderson

Check out these great Wellness Resources

This is one of the 73 Meditations offered in
Moving Forward from the Heart.

Start where you are!

Gentle meditations of Inspiration, Encouragement and Gratitude 
will connect you with Success.

I hope you will help share this everyday wellness resource
with others at the links below.

With your Help - We continue to Travel the World.

Thanks and have wonderful day. ❤

This time it's a little Poem for your Wellness Toolbox!

I can even imagine the kids making fun out of this. 

Dona Anderson
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Get more and more often on Facebook

SUMMER breezes

Warm Summer Breezes ...

Have a seat for a few minutes.

Dona Anderson

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Visit me on Facebook

I was looking for a Meditation the other day and came across this one that mentioned the warm breezes of summer. 

So I decided to share it with you and let it Welcome all of us to this years summer starting in a few days.

This is from CLOSE your eyes. It's #20 in my book, Moving Forward from the Heart - page 60

Before we start imagine sitting on this bench and enjoying a few breaths to get yourself relaxed ... when you're ready, let this meditation relax you even more...

"When the soft warm summer breezes begin to blow, soften your eyes so you can see more clearly, and let yourself relax, renew and reflect.

Enjoy a big yawn or a stretch to open your body and mind ...

Now gently ...
                                        Breathe in Strength

to send out gentleness

                               Breathe in Balance

to help you move forward

                               Breathe in Patience

to achieve greatness

                               Breathe in Joy

to take on your journey

                               Breathe in Silence

to hear your heart sing,

                                      Let your breath

                  Carry your heart songs out into the breeze

  to be shared with the world .."

© Dona Anderson 2015

Before you go - rest and enjoy a few more minutes to let your breath take you to a place of gentleness to help you to move forward, achieve greatness, take on your journey and make your heart sing.

 and then Let your breath

                  Carry your heart songs out into the breeze

  to be shared with the world ..

i HOPE your day is full of warm summer breezes or if it's another season where you live, please enjoy what it offers you today as well. 

And, you can add it to your Wellness toolbox to save for when it is summer or to enjoy any time!

Take Care.

Want to know more - Follow the links to the Resources Page

Wellwishers Page

Don't miss the Summer of Music
 starting July 2. You can get past years
in the archives for July & August 2017 & 2018.

Thank You for sharing with others at the Links below.
Together we can share Wellness around the World
It's already working and just a moment to share keeps it going.

See this post from a few weeks ago about where our sharing takes us.

Click on the label Moving Forward below for more from this book.

How to Meditate - Higher Balance Meditation

Meditation for your Wellness Toolbox

It only requires you to Sit and Breathe...

Dona Anderson
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Most of us resist it but we do Need to RELAX more often.

They say Variety is the Spice of life so I'm sharing this short Guided Meditation Video for you today.  

It's easy - just sitting and breathing for 6 Minutes 37 Seconds. 

Simple - Mute the TV commercial.

Feel your Calm Breath RELAXING your Body & Mind.

Thank You for making yourself a priority and supporting your wellness.

I hope you're feeling more open, soft and relaxed.

This could be another addition to your wellness toolbox.

Take Care...

Wait before you go - What is in your Wellness toolbox?

Way back before I started doing Yoga and all that came later it was lots of walking and doing some exercise videos. 

I also decided to make myself like tea as it seemed to help me when I had a bad headache. 

I wish I had known more back then. 

Now I have lots of options that I can do but most of all I find that besides the yoga and physical exercise I need, just connecting to my breath consciously throughout the day really helps me be more mindful and changes how I feel.

It Can't get any easier than that!

Angels are Here | Denise Linn | Monday Meditation

Time to Relax and go to a Beautiful Destination

If you haven't been introduced to
Denise Linn yet - here she is.

Dona Anderson
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Meditation from Denise Linn

Enjoy!

I had the wonderful opportunity to experience a Meditation live from her in San Jose California, at the Hay House I Can Do It conference several years ago.

Denise Linn is a beautiful spirit and I am an ongoing Fan.

Check out more http://www.deniselinn.com/

Take Care and Share with others at the links below.

Ted Talk - Guy Winch

An interesting Ted Talk to start the New Year.

Valuable information for Healthy Living.

Help for the MIND.

Dona Anderson
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We can Change our Future!

Little things can add up fast.

Easy Techniques to help you reduce Stress

Are you Losing Energy in the Wrong Places?

Dona Anderson

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Reducing the Stresses of Life

Let go and Relax 

I LOVE it when someone Thanks me for what I do.

Often at shows I go to visitors will stop for a chat and Thank me for what I am doing to help others.

Over the years I've chatted with many people from different parts of the world and they tell me their Wellness story or one about someone they know.  It is really a privilege to have them share their stories with me.  

Recently, one man kept coming back to my table and reading from Simply, One Breath At a Time and the One Rose Cards. He said he wanted to hear my relaxations at his Yoga class so he bought a book to share with his teacher.

A few minutes to Breathe in Relaxation is really needed in these busy and hectic times.

A few minutes to clear the mind lets us escape from our thoughts and problems.

I remember my parents used to tell us when we were kids and upset to sit down, close our eyes and count to 10. That was good advice back then and still is.

Negative Stress affects our daily lives, activities, relationships and health in many ways. See this earlier post - it will really surprise you.  Or will it?

My Wellness Resources connect you to Awareness and Healthy easy ways to reduce Stress that help Nourish & Nurture the mind, body & soul.  

Even a few minutes can connect you with words to linger on, visualizations to experience & explore, and create feelings of Balance, Renewal, Gratitude, Compassion and the power of Presence.

Here's what you'll discover

Techniques to soothe, soften and open your whole Body.

Techniques to connect and bring awareness to your Breath and Body.

-to help you Relax, Rest and relieve Stress.

-to relax and quiet the Mind.

-to connect you with your inner self.

-to bring awareness to how you feel and what you see.

It's so Easy to do

Find out how focusing on a smile, a breath, a word or positive thought invites you to move towards Wellness in how you Feel, Think and Communicate. 

If you like easy steps to follow that you can even change and make your own, these unique Meditations will get you started and become Gifts for a Lifetime.

Are you Ready?

Stress Reducers you'll Love

Is your Dream to feel Better?

Lots more posts in the archives and check out the labels at the bottom of the posts to help.

Visit me on Facebook for lots more

OM NAMAH SHIVAYA BY KRISHNA DAS

Beautiful Chanting Experience

Dona Anderson

Great music and images to enjoy!

Another addition for your wellness toolbox.

You can share with your friends & wellness groups at the links below.

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Neurolymphatic massage

Massage Video to help us stay Healthy

You have time -  it's only 5 minutes

Another resource for your Wellness Toolbox

Dona Anderson

The lymphatic system in our body helps us to rid ourselves of toxins and other waste materials through vessels that are connected to hundreds of lymph nodes. Our tonsils, spleen and thymus gland are also lymphatic tissues.

The system doesn't have a pump for circulation so it requires us to Breathe and Move our muscles. Yoga really helps and legs up the wall a favorite pose of mine lets you relax while gravity is reversed to move the fluid from the lower limbs.

Watch this video for simple & easy ways we can help our body and improve our health. 

For information from the experts,

Google

Lymphatic system

Lymphatic drainage massage

Yoga poses for the Lymphatic system

Here is an earlier post on Breast Health

Just a few minutes is all you need.

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Video for information purposes only in our quest for self help.