I have been doing the work every single day without missing a day. However, I have fallen behind with posting online.
These posts are for Tuesday July 14 through Saturday July 18. For each of these days I did 30 minutes of work consisting of different combinations of meditation, breath work (pranayama) and yoga asanas with deep concentration of coordinating body movements and breath. I am a little fuzzy on some of the details for each day because I am so far behind with posting. I did do 30 minutes every day. This is my best recollection of the details ofr each day.
Tired from work. Set meditation timer for 20 minutes. Started off counting breaths and then mindfulness meditation. 10 minutes of yoga asanas paying attention to my breath.
Got home late from a concert.
15 minutes of yoga asanas coordinating breath with movement, 10 minutes of mindfulness meditation, 5 minutes of pranayama.
15 minutes yoga asanas coordinating breath and movement and 15 minutes mindfulness meditation.
Went to a very meditative dance and then to a party. I still managed to do 10 minutes of mindfulness meditation, 15 minutes of yoga asanas and 5 miutes of pranayama focusing on my breath throughout each movement, when I got home before I went to sleep. The pranayama consisted of alternating nostril breathing and a pattern of breathing counting 4 on the in breath, hold two, and counting eight on the out breath.
10 minutes of yoga asanas coordinating movement and breath . 15 minutes mindfulness meditation. 5 minutes pranayama consisting of alaternating nostril breathing and counting breaths.