All New 2bp TV !

Announcing 2bpresent's All New You Tube Channel!

We are thrilled to announce our new You Tube Channel!  In the coming months, we will continue to add new videos explaining the science of mindfulness, the “How To’s” of integrating mindfulness into your life, Mindfulness for Children, and lots of new Guided Meditations and Videos to help you lower stress, improve your focus and concentration, overcome test anxiety, get a better night’s sleep, prepare for that big game, and so much more!  Be sure to sign on to our newsletter to get updates on what’s new and subscribe to 2bp TV.

Mindful Living: An Introduction to Mindfulness and Meditation

Mindful Living: An Introduction to Mindfulness and Meditation

In this course, we will explore meditation and mindfulness practices that can be used everyday to help reduce stress, increase a sense of calm, clarity, and connection, and create greater contentment in our lives.  Each class will consist of a discussion of mindfulness tools and the developing research on the neuroscience of mindfulness, as well as group mindfulness practices.

“Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”

― Jon Kabat-Zinn, Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life

Benefits of Mindfulness and Meditation include:

• Increased attention, focus and concentration
• Decreased levels of stress
• Increased sense of calm, balance and equanimity
• Improved mood
• Greater ability to regulate emotions
• Improved sleep patterns and overall sense of  wellbeing

Class Dates & Times:  Four week session begins February 26th.  Classes will  meet from 8 pm to 9:30 pm on Wednesdays, February 26, March 5, 12 and 19. Snow date will be March 26th.

Location:  Groove, 108 Chatsworth Avenue, Larchmont, New York.

To Register click here.

A Meditation for the Holiday Season

Why is it that during this joyful, festive time of year so many people are feeling anxious, depressed or depleted?  All that gift giving and holiday cheer  can be exhausting.  There is pressure to be happy and full of joy.   So when we don’t feel like being in the holiday spirit (or we may feel downright depressed), we become upset with ourselves and ask, “What is wrong with me?” First, there is nothing wrong with you.  Throw away any judgment or feeling of disappointment in yourself.  You feel the way you feel, and that is OK.  It is an exhausting time of year.  There is cooking to do, presents to wrap, gifts to give, roads to travel.  You may also feel lonely or sad.  In addition, there are always those complicated family dynamics to contend with, which are often even more intense this time of year.  So, remind yourself that it is OK to feel whatever you feel.

Second, whether you are a regular meditator or have never tried meditation before, try this simple holiday meditation.  It doesn’t take long and I know you will feel a little better after giving it a try.  The great part about this meditation is that you can use it over and over again throughout the holiday season, as needed (no prescription required).

Step 1:

Find a quiet spot.  Allow yourself to escape for a short time from the commotion.  Sit comfortably in a chair or on the floor, with your back straight OR lie down comfortably on your back in a resting position. Gently close your eyes.

Step 2:

Breathe deeply, in through your nose, then release that air back out through your nose.   Simply follow your breath in through your nose, filling up your lungs and abdomen, allowing your belly and chest to expand.   As you exhale, follow your breath back out through your lungs, your abdomen contracting, as the air flows out your nose.  As you inhale, think of letting in a sense of  calm, quiet, and stillness.   As you exhale, release all of the tension in your body, and any anxiety or sadness you are feeling.  With each exhale, simply let go.  As you continue your breathing, exhale for a slightly longer time than you inhale.  For example, inhale for two counts, then exhale for four counts.  You can use any number you want, just try to make your exhales longer than your inhales.  Fully release all of the air you are holding on to.  After doing this several times, you will begin to feel more relaxed, calm and peaceful.

Step 3:

After you have done some breathing and are in a nice rhythm, continue your slow, steady breathing while you think about five things you are grateful for.  These can be almost anything.  Just take the time to remind yourself of a few incredible gifts, big or small, that you have in your life.  For example, you may be grateful for allowing yourself to take this much needed time out from the holiday madness.   I will give you the first five things that pop into my head.

#1 - I am grateful for my breath.  As I breathe in and breathe out, I am so thankful that I can breathe freely, that my body works in a miraculous rhythm, naturally and rhythmically.  I am grateful for my breath.

#2 - I am grateful for my children.  I am incredibly lucky to have three beautiful, healthy, loving children who bring great joy to my life.  I am grateful for my children.

#3 – I am grateful for my husband.  I am so thankful to have a supportive husband who loves me unconditionally every day.  I am grateful for my husband.

#4 – I am grateful for my own wellness warrior, my mother.  My mother spent all of last year fighting lymphoma.  Every day she faced very difficult physical and emotional challenges with incredible strength, optimism and courage.  Through the most difficult circumstances, she was an example of the importance of being present in each moment, taking each day as it came,  one moment at a time, and, sometimes, one breath at a time.  I am grateful for my mother.

#5 – I am grateful for my friends.  I have so many people in my life that love and care about me.  I am truly blessed to have them in life.  I am grateful for my friends.

Step 4:

Smile and continue to breathe.  After taking the time to think about a few things you are grateful for, return to your breath.  Try smiling by simply turning the very ends of your mouth upwards, to allow some happiness in.  “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”  (Thich Nhat Hanh)  Focus on your breath, on that feeling of gratitude and on letting go. Take this time for yourself.  Be present, let go and simply breathe this holiday season!

Guided Meditation – Going Somewhere Peaceful

We are going to go on a little trip right now.  Like tele-transporting us to another place and another time.  

Gently close your eyes.  Relax your body.  Take a few deep breaths.  Breath in for 5 slowly, then out for 5 slowly.

Now, think of your favorite place to be in the whole wide world.  Take a moment to think about a place where you love to be, where you feel a deep sense of peace and calm.

It can be a beach, on a mountain, in your bed, anywhere you feel really safe and calm, and completely relaxed.  Somewhere you love to be.

It may be somewhere you have been recently or a while ago.

Once you have chosen your favorite place, imagine yourself there right now. (pause for ten seconds)

Notice how you feel in this place. (pause)

Look around and notice what you see.  (pause)

Notice the colors and the shapes of things around you.  (pause)

Notice if you hear any sounds . . . any smells . . . (pause)

Are you standing, sitting or lying down?

How does it feel . . .notice what your hands are touching and how it feels . . . Notice how you feel in this special place . . .

Slowly come back into the room and open your eyes.

How did your body feel when you are in that place?  You can go visit that place any time.  Enjoy!

Children’s Core Breathing Meditation

Find a comfortable position either sitting or lying down.  If you are sitting, sit with your spine straight, your shoulders relaxed, your feet resting gently on the ground and your hands resting comfortably on your lap.  If you are lying down, feel the weight of your body resting gently on the earth and melt into the ground.  When you are ready, you can gently close your eyes or gently soften your gaze downward. You may hear sounds in the room, just hear them.  Simply listen to them.

Now bring your attention to your breath.  Take a few deep breaths.   Take a deep breath in and release a deep breath out.  As you breathe, feel your chest and your belly filling with air and rising.  As you exhale, feel your chest and belly falling.

Now, breathe normally.  As you breathe normally, notice where you feel your breath in your body.   Is it in your nostrils?  Your lungs?  Your abdomen?  Simply feel it, one breath at a time.

(pause and allow the child time to experiment with this feeling)

You may find your mind wondering a bit.  When you notice that you have forgotten about your breath, simply bring your attention back to the feeling of your breath.

Remember that there is no right or wrong way to do this.

Simply bring your attention back to your breath and breathe normally.  Continue to pay attention to where you feel your breath in your body.

How does it feel as it enters your body?

How does it feel as it fills your body?

How does it feel as it leaves your body?

Don’t try to control the breath.  Don’t do anything to it.  Just be aware of your normal, natural breath.  See if you can be aware of the beginning of each inhale . . . The feeling between your inhale and your exhale. . .the feeling of each exhale.

See if you can feel the beginning of your exhale.  Feel the rising and the falling, the in and the out.

You may get distracted.  It’s OK.  Simply return your attention to the feeling of your breath.

(You can pause or repeat these instructions as you feel is appropriate with your child and adjust the length of the meditation accordingly.)

Now, feel your body on the chair or on the ground.  Feel the earth beneath you.  Feel your feet touch the ground, your hands resting gently on your legs or on the earth.

Simply be here.  In this quiet moment.

As we end our meditation, you can bring your attention back to any sounds in the room.  You can slowly wiggle your hands and your feet. When you are ready you can gently open your eyes.