https://www.spreaker.com/podcast/masterpiece--3510276enHealth & FitnessCopyright Masterpiecehttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/50f070f6ab57ddb8a9499c44d24ee661.jpghttps://www.spreaker.com/podcast/masterpiece--3510276Thu, 04 Jun 2026 19:19:02 +0000MasterpieceMasterpiecefeeds@spreaker.comMasterpiece is an organization dedicated toward providing a pathway for inspiring and cultivating individual growth, resilience, and purposeful longevity.falseepisodichttps://www.spreaker.com/episode/30-master-peace-circle-interoceptive-awareness-meditation-april-2021--44258154https://api.spreaker.com/episode/44258154Thu, 08 Apr 2021 15:35:21 +0000MasterpieceIn this meditation, Danielle Palli leads the group through an interoceptive awareness meditation, or, more simply, body awareness. This level of awareness is useful for more obvious body states, such as hunger or needing to go to the restroom. But it...406falsefullhttps://www.spreaker.com/episode/29-master-peace-circle-irish-blessings-affirmation-activity--43937877
Harp music provided by clinical harp musician Elizabeth Brosha. Hear more of her music here: https://www.youtube.com/channel/UCRS7W8C12v81bwIVWWn3wGQ]]>https://api.spreaker.com/episode/43937877Wed, 17 Mar 2021 19:25:00 +0000MasterpieceTo celebrate St. Patrick's Day, Danielle Palli leads the group through an Irish Blessing activity where participants have the opportunity to write their own affirmation and meditate on cultivating Joy. Harp music provided by clinical harp musician...
Harp music provided by clinical harp musician Elizabeth Brosha. Hear more of her music here: https://www.youtube.com/channel/UCRS7W8C12v81bwIVWWn3wGQ]]>949affirmation,blessings,harp,meditation,mindfulness,musicfalsefullhttps://www.spreaker.com/episode/28-master-peace-circle-cultivating-love-toward-self-and-others--43740899https://api.spreaker.com/episode/43740899Thu, 04 Mar 2021 20:59:35 +0000MasterpieceIn this meditation, Cera Meintzer leads the Master-PEACE Circle through a guided visualization and secular affective meditation that asks us to tune inward and be fully present. Throughout this practice, the meditation takes a deeper look at...1249love,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/27-master-peace-circle-breathing-sequence--43635853https://api.spreaker.com/episode/43635853Thu, 25 Feb 2021 15:50:52 +0000MasterpieceIn this mediation, Danielle Palli introduces a breathing sequence that gives practitioners options for deepening their breath. Breathing not only supports focus and relaxation, but it activates the vagus nerve, helping lower blood pressure and reduce...1229breathing,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/26-master-peace-circle-open-monitoring-meditation-with-variations--43542826https://api.spreaker.com/episode/43542826Fri, 19 Feb 2021 12:59:42 +0000MasterpieceIn this meditation, Cera Meintzer leads an open-monitoring meditation, adding in physical and visual cues to help those new to meditation discover options for the practice that keep them focused. These tools also support seasoned meditators in...1149meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/25-master-peace-circle-compassion-meditation--43543277https://api.spreaker.com/episode/43543277Sun, 14 Feb 2021 13:51:00 +0000MasterpieceIn this meditation, Danielle Palli leads the group through a compassion meditation. Decades of research tells us that practicing compassion boosts our immune system, builds resilience, reduces stress, and connects us to others. Resilient people are...843compassion,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/24-master-peace-circle-love-languages-noticing-how-you-demonstrate-and-receive-love-from-those-you-care-about--42280826https://api.spreaker.com/episode/42280826Wed, 02 Dec 2020 16:45:27 +0000MasterpieceIn a recent Master-PEACE Circle, a participant mentioned having read Dr. Gary Chapman's book, 5 Love Languages. They wanted to know if that could be applied to meditation. We took it as an opportunity to explore ways in which we give and receive love...1141falsefullhttps://www.spreaker.com/episode/23-master-peace-circle-meditation-cultivating-positive-emotions-p2-oct-21-2020--41571024https://api.spreaker.com/episode/41571024Thu, 22 Oct 2020 14:37:00 +0000MasterpieceIn this meditation, led by Danielle Palli, the group focuses on more emotions associated with happiness: hope, pride, inspiration, interest, serenity and joy. By discovering how these emotions show up in our world and in our bodies, we can begin to...827meditation,mindulness,positivityfalsefullhttps://www.spreaker.com/episode/22-master-peace-circle-cultivating-positive-emotions-for-wellbeing-oct-14-2020--41537171https://api.spreaker.com/episode/41537171Mon, 19 Oct 2020 16:58:30 +0000MasterpieceThis meditation is part one of a two-part series led by Danielle Palli. In it, the Master-PEACE Circle takes a more in-depth look at the components that make up happiness: love, gratitude, awe, amusement, inspiration, hope, interest, serenity, pride,...707meditation,mindfulness,postivityfalsefullhttps://www.spreaker.com/episode/21-master-peace-circle-candle-gazing-mediation-oct-7-2020--41535645https://api.spreaker.com/episode/41535645Mon, 19 Oct 2020 15:05:02 +0000MasterpieceIn this meditation, led by Danielle Palli, the group explores using a candle or other object as a means to focus one's attention and expand awareness.577meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/20-master-peace-circle-music-meditation--40843431
Note: Danielle Palli owns the rights to "Canyon Dream." Please email danielle@birdlandmediaworks for permission to download or use it elsewhere.

Learn more about Elizabeth Brosha: https://www.youtube.com/channel/UCRS7W8C12v81bwIVWWn3wGQ]]>https://api.spreaker.com/episode/40843431Fri, 11 Sep 2020 17:31:37 +0000MasterpieceMusic can be a powerful tool for relaxation and generating theta waves often associated with deep meditation. In this meditation, led by Danielle Palli, we begin and end with a single point of focus. We also experiment with allowing images and...
Note: Danielle Palli owns the rights to "Canyon Dream." Please email danielle@birdlandmediaworks for permission to download or use it elsewhere.

Learn more about Elizabeth Brosha: https://www.youtube.com/channel/UCRS7W8C12v81bwIVWWn3wGQ]]>614meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/19-master-peace-circle-meditation-moving-toward-stillness-aug-31-2020--40636421https://api.spreaker.com/episode/40636421Tue, 01 Sep 2020 16:41:33 +0000MasterpieceIn this meditation, led by Danielle Palli, the Master-PEACE circle explores a hybrid meditation that blends breathwork and focus techniques practiced over the past two months, taking the meditation practice deeper and moving toward that "no mind" state.969breathing,focus,meditation,mindfulness,relaxationfalsefullhttps://www.spreaker.com/episode/18-master-peace-circle-moving-through-emotions-meditation--24676396By: Danielle Palli

Many of us are feeling a myriad of emotions right now, including grief, loss, sadness, anger, fear, anxiety and frustration. We may not have even identified what and how we are feeling because our circumstances are dramatically different from what we are used to. This brief meditation serves four distinct purposes: First, it provides a space to check in and discover how and what we are feeling, and to observe these feelings without judgment. Second, it allows us to uncover how those feelings are manifesting in our body (for example, we may feel fear in the form of an upset stomach or anxiety as tension in our neck). Third, this meditation will give us the opportunity to breathe into those areas where we’re feeling tension and hopefully resolve them, if only just a little. And finally, the fourth purpose is to take a few moments to shift our attention away from whatever emotion or emotions are surfacing as a moment of rest and restoration. When we give ourselves a few moments of peace, we can recharge and become better equipped to manage those feelings once again.

The Process:

1. Find a quiet space where you will be undisturbed for at least ten minutes. Sit comfortably, and rest one hand on your chest and the other hand on your belly. Your eyes can be open and gazing gently in front of you, or you may choose to close your eyes. Try to keep your jaw relaxed. If it’s comfortable for you, you may want to bring the tip of your tongue behind your upper teeth. I find it helps deepen my breath, but if it’s distracting to you, you can skip this part. Breathe normally, in and out, through your nose. I’m less concerned about you adopting the “perfect” posture, and more concerned that you feel relaxed in your space. Throughout this practice, there will be moments of silence. If you find your mind wandering in those spaces, as soon as you recognize that your focus has shifted, simply return to your breath and continue the practice. There is no judgement, no “right” or “wrong” in this process. It is your practice.

2. Begin by breathing as you would normally, not trying to control the breath in any way … As you do so, you may notice your chest as it rises and falls with the breath … You may feel your rib cage expanding on the inhale and contracting on the exhale … Some people even hear the sound of their breath or their heart beat … Simply observe these things as you continue to breathe…

3. Feel yourself supported by the chair or the floor beneath you … Relax and settle your body in a little more, knowing that you are supported … You may even notice that your breath has softened, just a little … Feel your hands on your chest and belly. Allow them to be a source of comfort as you show yourself self-compassion … Very slowly, I’d like you to ask yourself how you are doing today? How are you feeling? Ask yourself, “what am I feeling today?” You may have a mix of emotions surfacing. For right now, choose one area that you would like to focus on, one that makes you a little uncomfortable. If this is an extreme emotion for you, approach it very slowly. If it becomes too much, draw your attention back to the support beneath you, and return to your breath … As you slowly let this feeling in, notice what else you might be experiencing in the body … Some people have thoughts surface, or images … allow them to float by like clouds and observe them without judgment … I’m going to be quiet for a few moments as you sit with whatever feeling you have chosen…

4. Next, take a moment to scan your body from head to toe. Notice any areas of tension you may be feeling. They are likely in some way associated with how and what emotions you are feeling … On your next inhale, imagine you are drawing fresh air into those areas, and on the exhale, let those areas relax … Do this for a few moments more …

5. Once again, return to your breath. You are once again noticing your chest rise and fall … noticing your inhalation and exhalation. If thoughts return, gently turn them into clouds and watch them float by. Return to your breath for a few moments more.

When you are ready, slowly open your eyes.

YOU MIGHT ALSO LIKE THESE MEDITATIONS:
Color Journey: https://www.spreaker.com/user/masterpiece_living/colors-meditation
Ocean Breath: https://www.spreaker.com/e/5YpJ24JaBsw
Three-Part Breathing: https://www.spreaker.com/e/YpAuTjynvHs
Alternate Nostril Breathing (Video): https://vimeo.com/409810967/13003bed19
Mindful Relaxation Activity: https://www.spreaker.com/e/RKVTQvtwwuw]]>https://api.spreaker.com/episode/24676396Mon, 24 Aug 2020 12:11:00 +0000MasterpieceMoving through Emotions By: Danielle Palli Many of us are feeling a myriad of emotions right now, including grief, loss, sadness, anger, fear, anxiety and frustration. We may not have even identified what and how we are feeling because our...By: Danielle Palli

Many of us are feeling a myriad of emotions right now, including grief, loss, sadness, anger, fear, anxiety and frustration. We may not have even identified what and how we are feeling because our circumstances are dramatically different from what we are used to. This brief meditation serves four distinct purposes: First, it provides a space to check in and discover how and what we are feeling, and to observe these feelings without judgment. Second, it allows us to uncover how those feelings are manifesting in our body (for example, we may feel fear in the form of an upset stomach or anxiety as tension in our neck). Third, this meditation will give us the opportunity to breathe into those areas where we’re feeling tension and hopefully resolve them, if only just a little. And finally, the fourth purpose is to take a few moments to shift our attention away from whatever emotion or emotions are surfacing as a moment of rest and restoration. When we give ourselves a few moments of peace, we can recharge and become better equipped to manage those feelings once again.

The Process:

1. Find a quiet space where you will be undisturbed for at least ten minutes. Sit comfortably, and rest one hand on your chest and the other hand on your belly. Your eyes can be open and gazing gently in front of you, or you may choose to close your eyes. Try to keep your jaw relaxed. If it’s comfortable for you, you may want to bring the tip of your tongue behind your upper teeth. I find it helps deepen my breath, but if it’s distracting to you, you can skip this part. Breathe normally, in and out, through your nose. I’m less concerned about you adopting the “perfect” posture, and more concerned that you feel relaxed in your space. Throughout this practice, there will be moments of silence. If you find your mind wandering in those spaces, as soon as you recognize that your focus has shifted, simply return to your breath and continue the practice. There is no judgement, no “right” or “wrong” in this process. It is your practice.

2. Begin by breathing as you would normally, not trying to control the breath in any way … As you do so, you may notice your chest as it rises and falls with the breath … You may feel your rib cage expanding on the inhale and contracting on the exhale … Some people even hear the sound of their breath or their heart beat … Simply observe these things as you continue to breathe…

3. Feel yourself supported by the chair or the floor beneath you … Relax and settle your body in a little more, knowing that you are supported … You may even notice that your breath has softened, just a little … Feel your hands on your chest and belly. Allow them to be a source of comfort as you show yourself self-compassion … Very slowly, I’d like you to ask yourself how you are doing today? How are you feeling? Ask yourself, “what am I feeling today?” You may have a mix of emotions surfacing. For right now, choose one area that you would like to focus on, one that makes you a little uncomfortable. If this is an extreme emotion for you, approach it very slowly. If it becomes too much, draw your attention back to the support beneath you, and return to your breath … As you slowly let this feeling in, notice what else you might be experiencing in the body … Some people have thoughts surface, or images … allow them to float by like clouds and observe them without judgment … I’m going to be quiet for a few moments as you sit with whatever feeling you have chosen…

4. Next, take a moment to scan your body from head to toe. Notice any areas of tension you may be feeling. They are likely in some way associated with how and what emotions you are feeling … On your next inhale, imagine you are drawing fresh air into those areas, and on the exhale, let those areas relax … Do this for a few moments more …

5. Once again, return to your...]]>372emotions,meditationfalsefullhttps://www.spreaker.com/episode/17-master-peace-circle-three-part-breathing-meditation--24892886By: Danielle Palli

When I first began meditating many years ago, I remember feeling frustrated when a teacher would tell me to “notice your breath,” “focus on your breath” or “control your breathing.” These phrases are not always intuitive to people. And, even when they mentally make sense, not everyone has an easy time using their breath as their point of focus. Today, I’m going to take you through a three-part breathing meditation with a few subtle modifications. The purpose of this meditation today is two-fold. First, this meditation is for stress reduction, relaxation and to decrease anxiety. And second, this meditation will offer some creative tools for being able to focus on our breath. And it also explores the possibility that some people may prefer to focus on something else – such as the rise and fall of their chest as they breathe or their hand on their belly. Because not everyone prefers to meditate in the exact same way, we’re beginning to look at different options so that you can modify a practice to fit you.

Before we begin, you will notice that I reference Ocean Breathing, or Ujjayi Breathing as it is known in yoga. If you are familiar with this practice, you are welcome to incorporate it today. If you are not familiar with it, just breathe normally. We will work on Ocean Breathing another time. Also, if you feel dizzy or have trouble breathing, be sure to stop immediately and allow your breathing to return to normal.

The Process:

1. Find a quiet space where you will be undisturbed for at least ten minutes. Sit comfortably, and rest one hand on your chest and the other hand on your belly. Your eyes can be open and gazing gently in front of you, or you may choose to close your eyes. Begin by breathing as you would normally, not trying to control the breath in any way … breathing in and out through your nose. As you do so, you may notice your chest as it rises and falls with the breath … You may feel your rib cage expanding on the inhale and contracting on the exhale … Some people even hear the sound of their breath or their heartbeat … Simply observe these things as you continue to breathe … If at any time you notice that your mind has wandered on to something else, bring yourself back to this moment…

2. Now, we’re going to deepen our breathing a little bit. If you are familiar with Ujjayi or Ocean Breathing, you may want to incorporate that practice now by putting your tongue on the roof of your mouth, behind your upper teeth, and gently constricting the airflow to the back of the throat and into the belly in a controlled, but fluid way. If you are not familiar with Ocean Breath, breathe normally for a few moments more…

3. Next, begin to imagine that your belly is a balloon and as you inhale, you're pulling air in through your nose. Notice it flow to the back of your throat and down into your lower belly. You may feel your belly expand and your bottom hand rise with the breath. Keep inhaling into the chest and notice that expansion in your chest. Your top hand may also rise. Keep inhaling all the way up into your throat until you cannot inhale anymore.

4. Pause your breath here, at the top of your inhale, for about 3-5 seconds.

5. Slowly exhale, first out of the throat … then your chest … then your belly. Keep exhaling until you cannot exhale anymore. Pause at the bottom of your exhale for 3-5 seconds.

6. Do this several more times. I’m going to talk for just a moment…

7. Now, for some people, it helps them focus to watch their breath. Some people can imagine this easily – the air coming into their nostrils, flowing down the back of their throat and into their belly. For others, imagery helps. For example, you might imagine your breath is a color, it doesn’t matter what color, and you’re inhaling that color in and watching it flow in and out as you breathe. Or, you may imagine that you are breathing while watching waves on the ocean, with the inhale being the crest of the wave and the exhale being the descent – whatever works for you. Alternatively, if watching the breath is a challenge, try noticing the feeling as your hands rise and fall as your chest and belly expand and contract. For some others, it might be returning to the simple awareness of the chair or ground beneath you supporting you as you relax a little more deeply. I’m going to be quiet for a few moments more as you continue to breathe. If your mind wanders, simply return to whichever of these methods works for you – your breath, the feel of your hands on your chest and belly or the support beneath you…

8. Allow your breathing to return to normal. When you are ready, slowly open your eyes.

YOU MIGHT ALSO LIKE THESE MEDITATIONS
Pitcher Breathing: https://www.spreaker.com/user/masterpiece_living/pitcher-breath
Color Journey: https://www.spreaker.com/user/11175410/colors-meditation
Ocean Breath: https://www.spreaker.com/user/11175410/ocean-breath-final-april-14
Progressive Muscle Relaxation Activity: https://www.spreaker.com/user/11175410/mindful-tense-release-activity
Moving Through Emotions: https://www.spreaker.com/user/11175410/mpl-emotions-meditation-2020
Alternate Nostril Breathing (Video): https://vimeo.com/409810967/13003bed19]]>https://api.spreaker.com/episode/24892886Mon, 24 Aug 2020 12:07:00 +0000MasterpieceThree-Part Breathing Meditation By: Danielle Palli When I first began meditating many years ago, I remember feeling frustrated when a teacher would tell me to “notice your breath,” “focus on your breath” or “control your breathing.” These...By: Danielle Palli

When I first began meditating many years ago, I remember feeling frustrated when a teacher would tell me to “notice your breath,” “focus on your breath” or “control your breathing.” These phrases are not always intuitive to people. And, even when they mentally make sense, not everyone has an easy time using their breath as their point of focus. Today, I’m going to take you through a three-part breathing meditation with a few subtle modifications. The purpose of this meditation today is two-fold. First, this meditation is for stress reduction, relaxation and to decrease anxiety. And second, this meditation will offer some creative tools for being able to focus on our breath. And it also explores the possibility that some people may prefer to focus on something else – such as the rise and fall of their chest as they breathe or their hand on their belly. Because not everyone prefers to meditate in the exact same way, we’re beginning to look at different options so that you can modify a practice to fit you.

Before we begin, you will notice that I reference Ocean Breathing, or Ujjayi Breathing as it is known in yoga. If you are familiar with this practice, you are welcome to incorporate it today. If you are not familiar with it, just breathe normally. We will work on Ocean Breathing another time. Also, if you feel dizzy or have trouble breathing, be sure to stop immediately and allow your breathing to return to normal.

The Process:

1. Find a quiet space where you will be undisturbed for at least ten minutes. Sit comfortably, and rest one hand on your chest and the other hand on your belly. Your eyes can be open and gazing gently in front of you, or you may choose to close your eyes. Begin by breathing as you would normally, not trying to control the breath in any way … breathing in and out through your nose. As you do so, you may notice your chest as it rises and falls with the breath … You may feel your rib cage expanding on the inhale and contracting on the exhale … Some people even hear the sound of their breath or their heartbeat … Simply observe these things as you continue to breathe … If at any time you notice that your mind has wandered on to something else, bring yourself back to this moment…

2. Now, we’re going to deepen our breathing a little bit. If you are familiar with Ujjayi or Ocean Breathing, you may want to incorporate that practice now by putting your tongue on the roof of your mouth, behind your upper teeth, and gently constricting the airflow to the back of the throat and into the belly in a controlled, but fluid way. If you are not familiar with Ocean Breath, breathe normally for a few moments more…

3. Next, begin to imagine that your belly is a balloon and as you inhale, you're pulling air in through your nose. Notice it flow to the back of your throat and down into your lower belly. You may feel your belly expand and your bottom hand rise with the breath. Keep inhaling into the chest and notice that expansion in your chest. Your top hand may also rise. Keep inhaling all the way up into your throat until you cannot inhale anymore.

4. Pause your breath here, at the top of your inhale, for about 3-5 seconds.

5. Slowly exhale, first out of the throat … then your chest … then your belly. Keep exhaling until you cannot exhale anymore. Pause at the bottom of your exhale for 3-5 seconds.

6. Do this several more times. I’m going to talk for just a moment…

7. Now, for some people, it helps them focus to watch their breath. Some people can imagine this easily – the air coming into their nostrils, flowing down the back of their throat and into their belly. For others, imagery helps. For example, you might imagine your breath is a color, it doesn’t matter what color, and you’re inhaling that color in and watching it flow in...]]>411breathing,meditation,mindfulness,ujjayifalsefullhttps://www.spreaker.com/episode/16-master-peace-circle-seated-progressive-muscle-relaxation-aug-20-2020--40422933
YOU MIGHT ALSO LIKE:
Reclined Progressive Muscle Relaxation Variation: https://www.spreaker.com/user/masterpiece_living/mindful-tense-release-activity]]>https://api.spreaker.com/episode/40422933Fri, 21 Aug 2020 17:29:00 +0000MasterpieceIn this Master-PEACE circle progressive muscle relaxation, led by Danielle Palli, the group focuses on systematically tensing and relaxing various muscle groups in the body. The purpose of this meditation is to reduce stress and tension in the body,...
YOU MIGHT ALSO LIKE:
Reclined Progressive Muscle Relaxation Variation: https://www.spreaker.com/user/masterpiece_living/mindful-tense-release-activity]]>874meditation,mindfulness,relaxationfalsefullhttps://www.spreaker.com/episode/15-master-peace-circle-progressive-muscle-relaxation-variation--26502771By: Danielle Palli

Quick Overview: Guided progressive relaxation exercise for greater wellbeing.

1. Lie on your back with your arms at your side (palms up), and your legs straight in front of you, about hip’s distance apart, allowing your feet to relax wherever they fall.
2. Begin with a few deep breaths.
3. Scrunch up your facial muscles as if you’ve eaten something sour. Inhale, pause, exhale and relax your muscles, as if they were melting.
4. Next, imagine you are lifting your head off the floor by making the motion of lifting (but keep your head touching the floor), so that your neck muscles are engaged. Inhale, pause, exhale. Relax your head and neck. Rock your head gently from side-to-side.
5. Draw awareness into your left arm. Make a fist with your left hand and tighten the arm up through the shoulder. Lift as if to bring the arm just a millimeter from the floor. Inhale, pause, exhale and allow your arm to drop to the floor and release your fist. Stretch your left hand open as wide as possible and then relax it. Allow the arm to feel heavy and weighted into the floor.
6. Repeat #5 with your right hand and arm.
7. Draw awareness to your left leg. Scrunch up the toes and tighten the entire leg up through your left glute. Lift as if picking the leg up just a millimeter off the floor. Inhale, pause, exhale and drop the leg to the floor. Intentionally stretch the toes of your left foot and then relax them. Rock the leg slightly from side to side and then let it completely relax into the floor.
8. Repeat #7 with your right foot and leg.
9. Draw your awareness into your belly. Inhale as if filling up a balloon. Pause at the top of the breath. Open your mouth and exhale the air out as if someone popped that balloon. Repeat two more times. Allow your breathing to return to normal, in and out through your nose.
10. If needed, rock your hips slightly to relax your hips and low back. Scan your body for any left-over tension. With each exhale, relax more deeply into the floor, feeling the weight of your arms and legs completely supported by the Earth beneath you. Relax here for a few minutes before opening your eyes.

Other Meditations You Might Like:
Seated Progressive Muscle Relaxation: https://www.spreaker.com/user/masterpiece_living/progressive-relaxation-final
Color Journey: https://www.spreaker.com/user/11175410/colors-meditation
Ocean Breath: https://www.spreaker.com/user/11175410/ocean-breath-final-april-14
Moving Through Emotions: https://www.spreaker.com/user/11175410/mpl-emotions-meditation-2020
Alternate Nostril Breathing (Video): https://vimeo.com/409810967/13003bed19
Three-Part Breathing Meditation: https://www.spreaker.com/user/masterpiece_living/3-part-breathing]]>https://api.spreaker.com/episode/26502771Fri, 21 Aug 2020 15:41:00 +0000MasterpieceMindful Relaxation Activity By: Danielle Palli Quick Overview: Guided progressive relaxation exercise for greater wellbeing. 1. Lie on your back with your arms at your side (palms up), and your legs straight in front of you, about hip’s...By: Danielle Palli

Quick Overview: Guided progressive relaxation exercise for greater wellbeing.

1. Lie on your back with your arms at your side (palms up), and your legs straight in front of you, about hip’s distance apart, allowing your feet to relax wherever they fall.
2. Begin with a few deep breaths.
3. Scrunch up your facial muscles as if you’ve eaten something sour. Inhale, pause, exhale and relax your muscles, as if they were melting.
4. Next, imagine you are lifting your head off the floor by making the motion of lifting (but keep your head touching the floor), so that your neck muscles are engaged. Inhale, pause, exhale. Relax your head and neck. Rock your head gently from side-to-side.
5. Draw awareness into your left arm. Make a fist with your left hand and tighten the arm up through the shoulder. Lift as if to bring the arm just a millimeter from the floor. Inhale, pause, exhale and allow your arm to drop to the floor and release your fist. Stretch your left hand open as wide as possible and then relax it. Allow the arm to feel heavy and weighted into the floor.
6. Repeat #5 with your right hand and arm.
7. Draw awareness to your left leg. Scrunch up the toes and tighten the entire leg up through your left glute. Lift as if picking the leg up just a millimeter off the floor. Inhale, pause, exhale and drop the leg to the floor. Intentionally stretch the toes of your left foot and then relax them. Rock the leg slightly from side to side and then let it completely relax into the floor.
8. Repeat #7 with your right foot and leg.
9. Draw your awareness into your belly. Inhale as if filling up a balloon. Pause at the top of the breath. Open your mouth and exhale the air out as if someone popped that balloon. Repeat two more times. Allow your breathing to return to normal, in and out through your nose.
10. If needed, rock your hips slightly to relax your hips and low back. Scan your body for any left-over tension. With each exhale, relax more deeply into the floor, feeling the weight of your arms and legs completely supported by the Earth beneath you. Relax here for a few minutes before opening your eyes.

Other Meditations You Might Like:
Seated Progressive Muscle Relaxation: https://www.spreaker.com/user/masterpiece_living/progressive-relaxation-final
Color Journey: https://www.spreaker.com/user/11175410/colors-meditation
Ocean Breath: https://www.spreaker.com/user/11175410/ocean-breath-final-april-14
Moving Through Emotions: https://www.spreaker.com/user/11175410/mpl-emotions-meditation-2020
Alternate Nostril Breathing (Video): https://vimeo.com/409810967/13003bed19
Three-Part Breathing Meditation: https://www.spreaker.com/user/masterpiece_living/3-part-breathing]]>669meditation,mindfulness,relaxationfalsefullhttps://www.spreaker.com/episode/14-master-peace-circle-autogenic-relaxation--40390033https://api.spreaker.com/episode/40390033Tue, 18 Aug 2020 20:54:11 +0000MasterpieceIn this meditation, Danielle Palli guides the group through an autogenic relaxation activity. By using words and phrases such as "warm," "heavy," "cool," and "soft," we can systematically relax muscles in the body in preperation for sleep or simply to...640autogenic,meditation,mindfulness,relaxationfalsefullhttps://www.spreaker.com/episode/13-master-peace-circle-self-awakening-practice-aug-14-2020--40389282
Helpful Guidance:
Carve out a quiet time where you will not be disturbed. Maybe light a candle and put on soft music. Have a journal (or paper) and a pen. Begin by closing your eyes, putting your hands on your heart and taking at least five deep breaths to bring yourself into the present moment, out of your head and into your body with access to your whole self (thoughts, emotions, spiritual insight, etc.).

As you pose the following questions do so with wisdom, compassion and truth. This exploration will open doors of awareness and choice. Be gentle. No self-judgment. As you go along notice what arises in your Body… your Emotions… your Heart… and your Mind. Journal about that.

Bring to mind a difficult situation and ask:
•How have I reacted to this difficulty so far? Once you answer, ask… what else?
•How have I suffered by my own response and reaction to it? What else?
•What am I wanting? What else?
•What does this problem ask me to let go of? What else?
•What suffering is unavoidable… simply something I must accept? What else?
•What great lesson might this difficulty teach me? What else?
•What might be the gold, the value hidden in the situation? What else?]]>https://api.spreaker.com/episode/40389282Tue, 18 Aug 2020 19:45:40 +0000MasterpieceThis self-awakening practice is led by Master-PEACE Circle co-facilitator, Cera Meintzer. It invites participants to tap into their inner wisdom to solve challenging situations through mindful reflection and journaling. Helpful Guidance: Carve...
Helpful Guidance:
Carve out a quiet time where you will not be disturbed. Maybe light a candle and put on soft music. Have a journal (or paper) and a pen. Begin by closing your eyes, putting your hands on your heart and taking at least five deep breaths to bring yourself into the present moment, out of your head and into your body with access to your whole self (thoughts, emotions, spiritual insight, etc.).

As you pose the following questions do so with wisdom, compassion and truth. This exploration will open doors of awareness and choice. Be gentle. No self-judgment. As you go along notice what arises in your Body… your Emotions… your Heart… and your Mind. Journal about that.

Bring to mind a difficult situation and ask:
•How have I reacted to this difficulty so far? Once you answer, ask… what else?
•How have I suffered by my own response and reaction to it? What else?
•What am I wanting? What else?
•What does this problem ask me to let go of? What else?
•What suffering is unavoidable… simply something I must accept? What else?
•What great lesson might this difficulty teach me? What else?
•What might be the gold, the value hidden in the situation? What else?]]>1182journaling,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/12-master-peace-circle-ocean-breath-meditation-with-variations--25499576By: Danielle Palli

Ocean Breathing, or Ujjayi breathing, as it is referred to in yoga, is an extremely helpful technique, regardless of whether or not you do yoga. And, it can be added to many meditations for enhanced relaxation, deeper breathing, and a calmer mind. It is also intended to improve concentration, sleep and mental clarity. Today, I’m going to walk you through an exercise to introduce Ocean Breathing as a practice, and offer a visualization as an added component. Remember that this is your practice, so if any part of this meditation doesn’t resonate with you, you are free to change it or disregard it altogether. The main purpose is to train our minds for meditation or deepen an existing practice.

Reminder: If you feel light-headed or have trouble breathing, at any time, stop this technique and allow your breathing to return to normal.


The Process:

1. Find a quiet space where you will be undisturbed for at least ten minutes. Sit comfortably, either cross-legged or with your feet on the floor. Lengthen your spine as if there is a string that runs up from the base of your spine, through the crown of your head and reaching up into the ceiling, encouraging you to sit tall. Your hands can be rested on your knees or in your lap.

2. For part one of this practice, I’d like you to bring the tip of your tongue to the roof of your mouth, behind your upper teeth. Some people choose to flatten the front of their tongue against the front ridge of their mouths. This may take a little adjustment on your part until you find what feels most comfortable for you. You should still be able to breathe fully in and out through your nose. Try to breathe comfortably as I talk for a moment. Remember to keep your mouth closed and jaw relaxed.

3. Ocean Breath requires us to gently constrict the back of our throat so that the air is guided to that space in the back of the throat and into the chest and belly. If you can imagine someone snoring, or Darth Vader’s voice from Star Wars, you’ll get a sense of where the breath is going. Too much constriction will dry out your throat and make it difficult to breathe, but a light contraction will deepen your breath. You may hear the sound of your breath, which will sound much like the ocean, in your head. To practice this, I’d like you to take a deep inhale through the nose, pulling air to the back of your throat and all the way down into your belly. Pause at the top of that breath and hold it for just a moment. Open your mouth, drop your tongue and exhale a long and forceful sigh out of your mouth in a “hah” sound … Let’s try this one more time together … inhale through your nose … pause when you cannot inhale anymore … open your mouth and exhale a “hah.” I will pause here, while you do this a couple of more times on your own.

4. Now, let your breathing return to normal for a few moments … Next, we’re going to do the exact same exercise, but on the exhale, imagine you are sighing through your nose … Inhale through the nose … pause … exhale a forced sigh through your nose. Do that just a couple of times for practice.

5. Now we’re ready. Bring the tip of your tongue behind your upper teeth. Close your mouth but allow your jaw to be relaxed. Gently constrict the back of the throat slightly. Inhale slowly through the nose, pulling the air to the back of the throat. Imagine it swirling there for a moment before continuing down into your belly … Pause after you’ve inhaled fully … Slowly exhale through your nose. Pause at the bottom of the breath … Keep going. As you do so, see if you can lengthen the inhale slightly, still keeping the breath smooth and flowing. On the exhale, you may notice that you can slow the breath down even farther so that your exhale becomes longer than your inhale … I’m going to be quiet for a minute while you practice this. If you find that your mind begins to wander, bring it back to your breath as if you’re watching it on the inhale and exhale. If it’s helpful for you, you may imagine your breath as a color, and watch where the color flows in and out of your body as you breathe. Another option is to imagine that you are standing in front of the ocean, and as the wave crests, you are fully inhaled, and as it descends, you are fully exhaled. In this visualization, you are matching your breath with gentle waves on the ocean. Choose which method works best for you, simply being aware of your breath, turning it into a color and watching it, or picturing ocean waves in your mind and matching your breath to it…

6. Slowly let your breathing return to normal … When you are ready, open your eyes.


Quick Version: As a “quick start” reminder about Ocean Breathing, try this…
1. Bring the tip of your tongue behind your upper teeth and gently constrict the back of your throat. Inhale through your nose, filling your lungs and belly. Pause.
2.Exhale through your nose. The air also flows to the back of your throat on the exhale. You may find that the exhale is almost twice as long as your inhale. Pause.
3.After a few minutes, allow your breathing to return to normal.]]>https://api.spreaker.com/episode/25499576Wed, 12 Aug 2020 16:26:00 +0000MasterpieceOcean Breathing (with Variations) By: Danielle Palli Ocean Breathing, or Ujjayi breathing, as it is referred to in yoga, is an extremely helpful technique, regardless of whether or not you do yoga. And, it can be added to many meditations for...By: Danielle Palli

Ocean Breathing, or Ujjayi breathing, as it is referred to in yoga, is an extremely helpful technique, regardless of whether or not you do yoga. And, it can be added to many meditations for enhanced relaxation, deeper breathing, and a calmer mind. It is also intended to improve concentration, sleep and mental clarity. Today, I’m going to walk you through an exercise to introduce Ocean Breathing as a practice, and offer a visualization as an added component. Remember that this is your practice, so if any part of this meditation doesn’t resonate with you, you are free to change it or disregard it altogether. The main purpose is to train our minds for meditation or deepen an existing practice.

Reminder: If you feel light-headed or have trouble breathing, at any time, stop this technique and allow your breathing to return to normal.


The Process:

1. Find a quiet space where you will be undisturbed for at least ten minutes. Sit comfortably, either cross-legged or with your feet on the floor. Lengthen your spine as if there is a string that runs up from the base of your spine, through the crown of your head and reaching up into the ceiling, encouraging you to sit tall. Your hands can be rested on your knees or in your lap.

2. For part one of this practice, I’d like you to bring the tip of your tongue to the roof of your mouth, behind your upper teeth. Some people choose to flatten the front of their tongue against the front ridge of their mouths. This may take a little adjustment on your part until you find what feels most comfortable for you. You should still be able to breathe fully in and out through your nose. Try to breathe comfortably as I talk for a moment. Remember to keep your mouth closed and jaw relaxed.

3. Ocean Breath requires us to gently constrict the back of our throat so that the air is guided to that space in the back of the throat and into the chest and belly. If you can imagine someone snoring, or Darth Vader’s voice from Star Wars, you’ll get a sense of where the breath is going. Too much constriction will dry out your throat and make it difficult to breathe, but a light contraction will deepen your breath. You may hear the sound of your breath, which will sound much like the ocean, in your head. To practice this, I’d like you to take a deep inhale through the nose, pulling air to the back of your throat and all the way down into your belly. Pause at the top of that breath and hold it for just a moment. Open your mouth, drop your tongue and exhale a long and forceful sigh out of your mouth in a “hah” sound … Let’s try this one more time together … inhale through your nose … pause when you cannot inhale anymore … open your mouth and exhale a “hah.” I will pause here, while you do this a couple of more times on your own.

4. Now, let your breathing return to normal for a few moments … Next, we’re going to do the exact same exercise, but on the exhale, imagine you are sighing through your nose … Inhale through the nose … pause … exhale a forced sigh through your nose. Do that just a couple of times for practice.

5. Now we’re ready. Bring the tip of your tongue behind your upper teeth. Close your mouth but allow your jaw to be relaxed. Gently constrict the back of the throat slightly. Inhale slowly through the nose, pulling the air to the back of the throat. Imagine it swirling there for a moment before continuing down into your belly … Pause after you’ve inhaled fully … Slowly exhale through your nose. Pause at the bottom of the breath … Keep going. As you do so, see if you can lengthen the inhale slightly, still keeping the breath smooth and flowing. On the exhale, you may notice that you can slow the breath down even farther so that your exhale becomes longer than your inhale … I’m going to be quiet for a minute while you practice this. If you...]]>391breathing,meditation,ujjayifalsefullhttps://www.spreaker.com/episode/11-master-peace-circle-metta-meditation-for-loving-kindness--40270281https://api.spreaker.com/episode/40270281Tue, 11 Aug 2020 17:09:05 +0000MasterpieceStudies suggest that Loving-Kindness meditations can support feelings of wellbeing, a greater sense of connection to others, less loneliness, better self-awareness, more compassion for self and others, and greater empathy, while also giving our immune...880kindness,love,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/10-master-peace-circle-energizing-bellows-breath-aug-5-2020--40193969https://api.spreaker.com/episode/40193969Fri, 07 Aug 2020 15:05:41 +0000MasterpieceIn this meditation, led by Cera Meintzer, the Master-PEACE Circle begins with a body-scan meditation, followed by a Bellows Breath sequence, designed to strengthen the respiratory system and energize the body.945breathing,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/9-master-peace-circle-5-5-5-breathing-meditation-aug-3-2020--40128642
Resource:
Cynthia Ackrill, leadership coach with a special interest in neuropsychology, brain mapping, neurofeedback adn biofeedback: https://www.cynthiaackrill.com]]>https://api.spreaker.com/episode/40128642Mon, 03 Aug 2020 19:16:29 +0000MasterpieceThis meditation from the Master-PEACE circle is led by Danielle Palli and is a variation of the 5-5-5 breathing meditation provided to us by Cynthia Ackrill, MD. This powerful breathwork helps us balance our Parasympathetic and Sympathetic Nervous...
Resource:
Cynthia Ackrill, leadership coach with a special interest in neuropsychology, brain mapping, neurofeedback adn biofeedback: https://www.cynthiaackrill.com]]>1123meditation,mindfulness,nerves,relaxation,vagalfalsefullhttps://www.spreaker.com/episode/8-master-peace-circle-pitcher-breathing-meditation-july-31-2020--40128274https://api.spreaker.com/episode/40128274Mon, 03 Aug 2020 18:31:55 +0000MasterpieceIn this Master-PEACE Circle meditation, led by Cera Meintzer, the group practices a guided breathing meditation designed to promote stress reduction and relaxation, while also learning to breath more deeply. Breathwork such as this one has been linked...1023breathing,meditation,relaxation,stressfalsefullhttps://www.spreaker.com/episode/7-master-peace-circle-visualization-for-creating-a-safe-space-july-27-2020--40032867https://api.spreaker.com/episode/40032867Wed, 29 Jul 2020 12:51:56 +0000MasterpieceIn this Master-PEACE Circle meditation, led by Cera Meintzer, the group practices a guided visualization designed to promote stress reduction, peace, and relaxation. Practitioners call to mind a real or imagined safe space to retreat from everyday...1315meditation,mindfulness,relaxation,visualizationfalsefullhttps://www.spreaker.com/episode/6-master-peace-circle-beach-visualization-exploring-the-senses-with-gratitude--40004161https://api.spreaker.com/episode/40004161Mon, 27 Jul 2020 18:52:53 +0000MasterpieceIn this Master-PEACE Circle visualization, led by Danielle Palli, we explore calling to mind our main senses of sight, hearing, sound, taste and smell, as well as where we are in space. Not only is this a powerful mindfulness tool, but it also...828beach,gratitude,meditation,mindfulness,sensesfalsefullhttps://www.spreaker.com/episode/5-master-peace-circle-body-scan-and-peripheral-awareness-meditation-july-20-2020--39870133https://api.spreaker.com/episode/39870133Mon, 20 Jul 2020 20:47:28 +0000MasterpieceThis meditation, led by Danielle Palli from the Master-PEACE Circle, can be a powerful mindfulness and brain-training activity. It involves shifting our focus from our breath to another area of our body while still retaining awareness of our...1000awareness,meditation,mindfulness,relaxationfalsefullhttps://www.spreaker.com/episode/4-master-peace-circle-color-journey-meditation--26218779
This relaxation visualization is to calm and relax the body, mind, and spirit, and become curious about our sensory connections to color. Mindful practices are included in the Peace & Fulfillment pillar of wellness because they are vital contributors to our overall sense of wellbeing and self-awareness.

Other Meditations You Might Like:
Ocean Breath: https://www.spreaker.com/e/5YpJ24JaBsw
Three-Part Breathing: https://www.spreaker.com/e/YpAuTjynvHs
Moving Through Emotions: https://www.spreaker.com/e/8STPyTbnrUa
Mindful Relaxation Activity: https://www.spreaker.com/e/RKVTQvtwwuw
Alternate Nostril Breathing (Video): https://vimeo.com/409810967/13003bed19]]>https://api.spreaker.com/episode/26218779Fri, 17 Jul 2020 18:41:00 +0000MasterpieceBy: Cera Meintzer This relaxation visualization is to calm and relax the body, mind, and spirit, and become curious about our sensory connections to color. Mindful practices are included in the Peace & Fulfillment pillar of wellness because they...
This relaxation visualization is to calm and relax the body, mind, and spirit, and become curious about our sensory connections to color. Mindful practices are included in the Peace & Fulfillment pillar of wellness because they are vital contributors to our overall sense of wellbeing and self-awareness.

Other Meditations You Might Like:
Ocean Breath: https://www.spreaker.com/e/5YpJ24JaBsw
Three-Part Breathing: https://www.spreaker.com/e/YpAuTjynvHs
Moving Through Emotions: https://www.spreaker.com/e/8STPyTbnrUa
Mindful Relaxation Activity: https://www.spreaker.com/e/RKVTQvtwwuw
Alternate Nostril Breathing (Video): https://vimeo.com/409810967/13003bed19]]>908meditation,relaxationfalsefullhttps://www.spreaker.com/episode/3-master-peace-circle-movie-screen-meditation-july-10-2020--39524036https://api.spreaker.com/episode/39524036Mon, 13 Jul 2020 19:10:11 +0000MasterpieceIn this meditation, led by Danielle Palli, the group practices an open-monitoring meditation for greater awareness of our thoughts and feelings, and how they affect us. Mindful practices are included in the Peace & Fulfillment pillar of wellness...598meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/2-master-peace-circle-meditation-on-loving-kindness-july-8-2020--38015298https://api.spreaker.com/episode/38015298Thu, 09 Jul 2020 13:42:54 +0000MasterpieceStudies suggest that Loving-Kindness meditations can support feelings of wellbeing, a greater sense of connection to others, better self-awareness, more compassion for self and others, and greater empathy, while also giving our immune system a boost....739compassion,kindness,love,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/1-master-peace-circle-breath-synchronized-movement-and-focus-meditation--39760661https://api.spreaker.com/episode/39760661Mon, 06 Jul 2020 14:33:00 +0000MasterpieceIn this Master-PEACE circle, Danielle Palli leads a breath-synchronized movement activity followed by a brief single-point-of-focus breathing meditation (where we focus on the breath.) Mindful practices are included in the Peace & Fulfillment pillar...758breathing,focus,meditation,mindfulnessfalsefullhttps://www.spreaker.com/episode/find-your-purpose-how-thoughts-shape-our-experience--19071026https://api.spreaker.com/episode/19071026Wed, 11 Sep 2019 18:49:20 +0000MasterpieceIn this episode, Dr. Roger Landry, Teresa Beshwate and Danielle Palli discuss the importance of finding one's purpose, and how we can choose our perspective in any set of circumstances. How we think shapes our lives.347attitude,positivity,purposefalsefullhttps://www.spreaker.com/episode/valuing-intergenerational-connections--18951319https://api.spreaker.com/episode/18951319Thu, 29 Aug 2019 18:41:55 +0000MasterpieceIn this episode, Dr. Roger and friends discuss the remarkable findings from the MacArthur Foundation Study on Aging, and how young people can benefit from tapping into the wisdom of older adults.421grandparents,intergenerational,socialfalsefullhttps://www.spreaker.com/episode/if-i-d-known-i-was-gonna-live-this-long--18827293https://api.spreaker.com/episode/18827293Thu, 15 Aug 2019 16:25:52 +0000Masterpiece"If I'd Known I was Gonna Live This Long..." is the pre-curser to an ongoing series with preventive medicine physician and author, Dr. Roger Landry, MD, MPH and co-hosts Teresa Beshwate and Danielle Palli. One doctor, one life coach and one spiritual...466aging,exercise,happiness,health,lifestyle,mindfulness,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/the-buried-treasure-of-human-experience-with-dr-roger-landry-live-at-village-on-the-green--17806931
Soon, one in five people will be retired. Instead of viewing this as a problem, we need to utilize these cultural treasures to support us in areas such as childcare, mentoring, as civic leaders, and more. They provide the solution. mymasterpieceliving.com]]>https://api.spreaker.com/episode/17806931Wed, 01 May 2019 18:28:22 +0000MasterpieceIn this special presentation, recorded LIVE at Village on the Green (a Lifespace community), Dr. Roger Landry, Masterpiece Living President and award-winning author of Live Long, Die Short: A Guide to Authentic Health and Successful Aging, shares how...
Soon, one in five people will be retired. Instead of viewing this as a problem, we need to utilize these cultural treasures to support us in areas such as childcare, mentoring, as civic leaders, and more. They provide the solution. mymasterpieceliving.com]]>742falsefullhttps://www.spreaker.com/episode/the-story-of-us-a-live-recording-of-dr-roger-landry-as-he-presents-at-village-on-the-green--17806893https://api.spreaker.com/episode/17806893Wed, 01 May 2019 18:22:31 +0000MasterpieceDr. Roger Landry, MD, MPH - President of Masterpiece Living and award-winning author of the book, Live Long, Die Short, discusses what it means to live in authentic health, why social connection is critical, and how environment impacts our aging...834falsefullhttps://www.spreaker.com/episode/jack-hull-interviews-dr-roger-landry-of-masterpiece-2017--46977209https://api.spreaker.com/episode/46977209Sat, 14 Oct 2017 17:31:00 +0000MasterpieceJack Hull of KCRC Studios interviews Dr. Roger Landry, MD, MPH on healthy longevity and successful aging. Dr. Roger tells us that we must continue to grow or we will decline and takes a candid look at the old model of retirement vs. today. Dr. Roger...1227change,longevity,masterpiecefalsefull