This document provides instructions for an active meditation practice. It discusses preparing a comfortable space with music and lighting. The objectives are to relax, self-soothe, and build somatic awareness by noticing feelings and sensations in the body. Instructions are given to focus on breathing and gentle movements while exploring sensations. Participants are told to be compassionate and let go of tensions. Reflection afterward considers how the body has changed and feelings that were noticed.

1. Active
Meditation
Experience joy from everyday life.

2. Table of Contents
Choose Happiness.
01 Introduction
How to prepare.
02 Making Space
Get into your body.
03 Active Meditation
What did I learn?
04 Reflection

3. What is Soma?

4. Start Healing
Many of us suffer in silence. Scars from the past
impact the body and mind. Stress on the nervous
system can trigger unwanted feelings or behaviors.
Neuroplasticity empowers you to rewire your brain.
Learning how to read your body empowers you with
more choices. Experience joy from everyday life.
Rewire your brain. Reinvent yourself. Choose
happiness.

5. Active Meditation
Learn how to read
and understand
your body.
Self-Discovery
Achieve bodily awareness
that is free of distractions
and time constraints.
Full Embodiment
Naturally increase
Dopamine, Serotonin, and
Oxytocin.
Happy Hormones

6. Neuroplasticity
How does it work?

7. You Are
Powerful!
Only you have the
power to make change
happen. This is an
ongoing process that
requires dedication
and practice. Honor
yourself with a
commitment to being
an active participant in
your own learning.

8. —The Midnight Gospel
Meditation isn't shoving "a butt plug in
the asshole of your mind." It's using
your senses to return to the present.

9. How to Prepare
Cushion
Standing or sitting is
perfect. Make yourself
comfortable.
Music
Relaxing can be easier with
music. Meditative Mind on
YouTube has a huge
selection
Lighting
Set the mood. You can pair
lighting with scented
candles or incense.
Room
Make a quiet place with no
external noises.
Phone on DND.
Facilitators
Tools for exploring and playing
with touch are invited: brush,
silk, feather.
Attire
Wear something
comfortable that offers
freedom of movement.

10. Objectives
● Give yourself
permission to
relax.
● Self-sooth and
self-stimulate.
● Build somatic
awareness by
noticing feelings
and sensations in
your body.

11. Do
● Do focus on breathing
● Do focus on feelings and
sensations: temperature,
texture, pressure.
● Do play with movement
and touch: stretching,
tapping, massaging,
squeezing, holding,
scracting, rotating,
shaking, tickling, etc.
Don’t
● Don’t be hard on
yourself. Show self-love
with compassion.
● Don’t linger on tensions,
thoughts, and emotions.
Notice and Let Go.
● Don’t give up! This
activity can be
challenging. Keep
practicing.

12. Relax with Belly Breathing
Diaphragm
Breathe slowly, expanding and contracting
your lower chest
A deep breath that expands your stomach
Nose and Mouth
Inhale through nose, exhale through mouth
Belly

13. Active Meditation
What feelings and sensations are
you noticing in your body?

14. Reflections
How has my body changed?
What thoughts distracted me?
What sensations did I enjoy?
What feelings did I notice?
Self-Affirmation
I am _________________.
(Ex: Beautiful, Special,
Strong, Brilliant, Important,
Freaking Awesome!)

15. This is where you give credit to the ones who are part of this project.
Credits: This presentation template was created by Slidesgo,
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Thanks!
Do you have any questions?
ashley@PolyED.consulting
(302) 492-7233
www.PolyED.net