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The Slow it Down Sunday Collection

The Slow it Down Sunday Collection

By Lee Holden
A library of the short, guided journeys and meditations from the Superhuman Experience weekly newsletter, Slow it Down Sunday.
Wood Element Meditation
The wood element is about resiliency; a combination of strength and flexibility. Think about a tree. It grows in both directions, staying connected to its sources, both above and below. The roots need strength to support the tree from below. The deeper the roots, the higher the tree can grow towards the light. When we're grounded, we can be flexible with life's ever-changing circumstances, like a tree in the wind, able to go with the flow of whatever life has to offer.
July 18, 2021
A Healing Pool of Water
Water has the power of transformation and healing. Use this meditation to dip into a healing pool of relaxation and feel every cell in your body vibrating at its highest frequency.
July 11, 2021
The Inner Smile
Think of this meditation as an act of self-compassion. When you smile, you activate and use over 80 muscles in the face, signaling the mind and the body to elevate energy to transform stress into vitality and to activate healing power within. We're going to bring the power of a smile inward.
July 4, 2021
A Mantra for Energy
Mantras are often words or sounds repeated inside our minds to clear the mind of repetitive thoughts or shift our consciousness to a particular intention. Mantras can be beneficial when you want to get out of looping thoughts, negative self-talk, and move towards a different intention. Use this mantra to get in touch with your power, your internal energy, and vibrancy from the inside out.
June 24, 2021
A Resonance for Each Organ
In Chinese medicine, and in Qi Gong practice, each internal organ has a particular frequency that helps the organ reach their highest expression of vitality and lifeforce energy. These healing sounds were developed some 1,500 years ago as a way to direct healing within ourselves. Today, we're going to put these ancient techniques into practice.
June 20, 2021
Tuning up the Organs
In this meditation, we're going to be guiding and directing healing energy to the internal organs. Think of your organs like instruments. With life stresses, these instruments get out of tune. This meditation serves to tune up the organs so the symphony of you is harmonious.
June 13, 2021
Your Body is Energy
Your body is energy. Whether we ask a mystic, a qi gong master, a yogi, a scientist, a quantum physicist, the conclusion is the same: your body is vibration. When we look at the body, it's composed of cells. Cells are made up of molecules, and molecules are made up of atoms. When you look at the building blocks of what the body is, atoms, these particles are nothing but swirling forms of vibration and fluctuating energy - and this is to help you get in tune with, and feel, your internal energy.
June 6, 2021
Shifting Awareness to the Heart Center
Shift your awareness from the head down into the heart center. Your the head is a wisdom center, but only the heart leads you to bliss, joy, happiness and purposeful living.
May 30, 2021
Deep Abdominal / Vagus Nerve Activation Breathing (for power)
What's the quickest way to get out of stress?  Quite simply, breathe.  Breathe deep.  Breathe slow.  Simple but not easy. Stress is the root cause of almost all that ails us.  From a headache to neck tension, from digestive issues to cardiovascular health, how we breathe affects every aspect of our physiology. Breathwork is an ancient practice.  But modern scientists and doctors are taking ancient wisdom and putting a medical twist on them.  Vasovagal breathing is a technique to calm and relax the vegas nerve.  The Vegas nerve is highly susceptible to stress. This exercise, through slow deep breathing, you can relax the vegas nerve and get yourself out of stress and into a "rest and digest" or relaxation response.
May 23, 2021
Stretching the Mechanics of the Breath
Stretching our legs and arms is fairly common - but how often do we stretch the parts of our body that allow us to breathe? The lungs are passive, meaning that they don't do anything to bring air in the diaphragm. It's the intercostal muscles between the ribs and the chest that allows you to breathe. If this area is tight and inflexible, then we're not being as oxygen efficient as possible. How you breathe, is how you live. This exercise is to open up the mechanics of your breathing so that you can take in more oxygen and energy with each breath.
May 14, 2021
Breathing for Inner Power
Use this breathing meditation anytime you need some centering and powering up. The center of your body is your place of power, so we'll use deep abdominal breathing to activate this potent region. Breathing deeply into your core strengthens and stretches your diaphragm, massages your internal organs, and creates energy. In addition, when you breathe deeply into the belly, you naturally recenter by bringing more awareness to the center of your body. This frees up the mind, and allows you to be focused and in the present moment.
May 9, 2021
Breathing for Mental Clarity
Mental clarity is something that we all seek. With stress, both mental and emotional, the mind gets turbulent with thoughts. This meditation helps to calm those thoughts. To do this, we'll use breath. Breath is the bridge between mind and body. As you shift and change the breath, the mind and the quality of our thoughts shift and change as well.
May 2, 2021
Tuning into Universal Guidance
Quiet your mind to allow guidance to come to you. Guidance comes in many forms, in our thoughts, our inspirations, our insights, and our intuitions. This practice clears the mind to allow ourselves to receive energy in the form of wisdom.
April 18, 2021
Harnessing your Imagination
Tapping into our imagination is becoming the director of your mental movie and using the mind to skillfully imagine the life we want to create. Imagination helps us to rise above, move through adversity, and transforms stressful situations into positive outcomes.
April 11, 2021
Springtime & Abundance
Nature is full of abundance. How would you like to bring abundance into your life? What does abundance mean to you? If you were truly abundant, how would your life look? Imagine it with this meditation and really see yourself living that abundant life. Breathe it in and tune into it the abundant energy that is spring and let it flow through you, as you breathe in deeply and slowly, inhaling through your nose and exhaling through your nose.
April 3, 2021
Tuning into Your Thoughts
Design your mind and take charge of your destiny by turning your attention to your thoughts - notice that they exist but they aren’t you, and are things you can pay attention to like other sensations. When you become the master of your thoughts, you can change your mind whenever you want, and you can choose the frequency and station that you want your thoughts in. Tune into this slow and gentle meditation to tap into your potential for mind design.
March 27, 2021
Focusing our Attention
This week’s meditation focuses on the mind, meaning the way in which we pay attention. Where your attention goes, energy flows. Attention is the key when we say mindfulness, or bringing attention into the present moment. Turn your attention into your conscious control. As you tune into sensory experiences, your mind will go deeper and deeper into a state of relaxation. Watch your worries and problems disappear, as you experience your senses through energy - though the energy of light, sound vibration and touch through the vibration of the nervous system. This is part of your path to the here and now, and a microdose to design your mind. 
March 21, 2021
Cultivating Inner Light
Bring a feeling of warmth and radiance into the rest of your day. This meditation is wonderful to increase our energy and vitality, and also for the respiratory and immune system.
March 15, 2021
Breathing for Equanimity
This is a meditation to feel balanced and centered so you can move into your day with power and a sense of calm equanimity. In all traditions breath has been used as a way to enter into deeper levels of consciousness. When we breath deep, the mind relaxes, and "when the mind is still, the whole universe surrenders". Use this meditation to find the stillness in the mind, and enter into the present moment.
March 2, 2021
Breathwork for Immunity
Exercise your respiratory system to build immune system strength and resiliency with this guided breathwork-focused meditation. It starts with slow and deep inhales and exhales through the nose, then moves into breath holds while introducing a calm inner peace like you’re submerged underwater.
February 28, 2021
A Meditation for Winter: The Season for Going Inward
This winter-themed meditation invites your mind to mirror the vision of a clear Mountain Lake. As you listen to this meditative journey, you’ll tune into how your mind, when turbulent, reflects the choppy surface of a lake. Together, we’ll feel the slowing of the storm, winds and snow. And as you slow down the mind by slowing down the breath, your consciousness becomes clear and reflective.
February 20, 2021
A Meditation on Love
Being human is about knowing how to utilize our own minds and hearts to influence the world around us. So with that deep sense of universal love and gratitude, I recorded this special meditation on love so we can all tune into light in our heart and shine love to those around us.
February 14, 2021
Creating a Field of Protection
This meditation is all about tapping into our purest life force energy, something that should be a fundamental building block to designing and living our perfect day. It’s a six-minute meditation that will gently guide you to tune into the sphere of energy around you, and then purify your field with the energetic force of water - washing away cloudy and dense energy until your field is clean and clear.
February 8, 2021
Activating Your Inner Fire
This meditation is about waking up the inner light within you and clearing the limitations and darknes that might be holding you back. This journey will get us intune with the fire element within each of us. Light is another manifestation of fire; it resides within the heart and it can take shape as love, passion, excitement, connection and community.
January 31, 2021
Melt Into Your Heart Space
The dialogue in our minds has the power to break down our stress and bring us into the heart. This meditation will help cultivate even more heart-centered energy into your life. Starting now, we can all start to tell ourselves new life-affirming stories; stories that can take us out of survival mode and into a new vision of the future. 
January 24, 2021
A Meditation for Inner Peace
This is a meditation to get out of survival mode and into a new vision of the future.  As we look out into the world around us, we often see and experience chaos, emotional turbulence, outrage, and injustice. It puts us face to face with our survival mechanism in our nervous system. In short, it’s stressful. The goal of spiritual practice and meditation is to get out of stress, out of survival and into the heart. In the heart, we feel a sense of peace, loving kindness and compassion. In essence, we are on a different station, frequency (emotion) than when we are feeling stressed, threatened, or anxious.
January 13, 2021