Empowerment

- Put some relaxing music on(meditation, tai chi, nature sounds, mantras, etc)- Get yourself in a comfortable position- Start breathing technique which goes like this : four breaths in through the nose, for exhales

through the mouth. Keep this style of breathing for the rest of the exercise. If you skip a breath don’t worry just continue the exercise

- After 10-15 breath cycles during which you pay attention to your body your first task is to think about three things that you are grateful for, truly grateful(this can repeat in different sessions). Take your time with it, but keep breathing.

- Second task is to set yourself three tasks that you will accomplish today. They can be anything, from cooking a nice meal for yourself to taking the garbage or calling a friend or as complicated as you like or need. Keep breathing in the same manner.

- Third task is a little weird at first, but try it out. You have to make your own mantra, a sentence that you repeat out loud over and over again. Keep breathing, inhale four times exhale while you say the mantra. This sentence can be anything “I am a powerful person” I am understanding” “I have nice hair” whatever you wish. The trick is saying it out loud and as convincing as you can.

- The fourth task is to quiet down and observe for a couple of breath cycles your mood. This phase can be as long or short as you like, or you can skip it.

- Welcome