Orienting Meditation   Rena led a guided meditation focused on orienting. She began by instructing participants to focus on their breath, then gradually shifted attention to their surroundings, asking them to observe what they noticed in their environment with curiosity and without judgement. She then guided them to explore their own bodies, noting any sensations or emotions, before shifting focus to the entire body and the space available within. Finally, she asked participants to notice any changes in their nervous system, staying with the newfound feelings of calmness and relaxation, and emphasizing the gift of Menuchas Hanefesh from Hashem.

Serving Hashem with Joy Rena led a guided meditation session focused on mindfulness and emotional awareness. She instructed participants to focus on their breath, the sensations in their body, and the sounds around them. Participants were then guided to notice their thoughts and emotions, and how they relate to their overall mood. Rena suggested that participants imagine serving Hashem with happiness, exploring what that would look and feel like. The session ended with an exercise in holding both the participants' current emotions and the idea of serving Hashem with joy, highlighting the paradox of opposites coexisting.

Embodied Integration Meditation In this guided meditation, participants are encouraged to take deep breaths and focus on the phrase "My Neshama holds all my parts." The meditation involves bringing intention into each word and exploring the distinction between oneself and various emotional parts within. Participants are guided to notice what is supporting their body, acknowledge their current mood, and explore emotions without judgment. The meditation encourages a gentle exploration of feelings and their physical manifestations, emphasizing the idea that one's higher self or Neshama holds all emotions. The practice includes imagining the opposite of current emotions, observing thoughts and sensations, and ultimately breathing in the affirmation "My Neshama holds all my parts" to foster a sense of self-acceptance and integration.

Self-Reflection Session   Rena guided the group through a meditation, inviting them to focus on their breath, become aware of their body and surroundings, and notice any emotions they were feeling. She then suggested they take the time to ask themselves about their state of being in a compassionate way, asking questions about how they were feeling, what was causing those feelings, what they needed, and if there was any other information they needed to know. Finally, she instructed them to reflect back what they had heard, validate it, and commit to offering what was needed, staying with the process for as long as it was helpful.

Focusing and Defocusing Rena guided a relaxation exercise. She instructed participants to focus on their breathing, observe their nervous system's state, and explore their surroundings with curiosity. She then encouraged them to focus on a specific object, and use their body's sensations to connect with the object. The practice included a visual exercise where participants looked at a word and sensed it in their body, followed by a relaxation of the senses. Rena then invited participants to notice any other sensations or feelings that needed attention, and to focus on the vastness of the space around them. The exercise concluded with a reminder to notice all the neutral or good feelings in their bodies.

Feeling Complete with the Week   Rena led a guided meditation focused on coming into Shabbos feeling complete with the week. She encouraged participants to take deep breaths, notice their body's support, and express gratitude for their accomplishments. She then asked them to acknowledge the tasks still left for the week and observe their physical response to the thought of unfinished work. She suggested imagining Shabbos arriving and everything feeling complete, and to notice the contrast of this feeling with the tasks still to be done. She also addressed any resistance participants might feel in accepting that their work is complete and suggested asking Hashem for help to reach that state.