Meditation Session: If Anything Was Possible   Rena guided a meditation session, focusing on breathing exercises and body awareness. She encouraged participants to notice their current state of being, including thoughts, emotions, and physical sensations. She then asked them to consider the opposite of their current feelings - if anything was possible - and observe how it felt in their body. Participants were instructed to switch between their current feelings and the opposite, holding both simultaneously. The session concluded with Rena asking participants to identify a new thought or feeling that emerged during the meditation, and to stay with it throughout the day for added support.

New Breathing Technique + Body Awareness Meditation   Rena led a demonstration of a new breathing technique. She instructed participants to inhale through their noses, close their mouths as if their lips were wrapped around a straw, and exhale through their mouths for a count of eight. They were then told to close their mouths and exhale through their noses for a count of two, followed by three regular breaths. This process was repeated for three rounds. Participants were encouraged to stop if they felt the first round was sufficient, or to repeat if they wanted to continue.   Rena then guided a body awareness meditation. She encouraged attentiveness to the physical sensations, emotions, and overall state of the body. She then asked participants to visualize these sensations as if they were a person and to greet them with compassion. She suggested asking this 'person' about their heart's desire and feelings, and to offer help achieving their desires. Rena emphasized the importance of providing internal support and returning to this practice as needed.

Guided Meditation: Joyful Body Scan   Rena led a guided meditation focusing on breathing techniques and body awareness. She instructed participants to focus on their breath moving through their heart space, and then guided them through a full body scan to notice and relax each part of their body. She then invited participants to notice the overall emotion that was present in their body, and noticing where and how they feel it. She then invited them to recall a joyful memory, noting how it felt in their body. She suggested going back and forth between the original emotion and the joyful one, and then staying with the feeling of joy for as long as it was comfortable. 

Neshama Support Exercise   Rena guided the participants through a breathing exercise, and then introduced the concept of how the Neshama is the mother of the Nefesh and can provide emotional support. She invited the participants to connect with their bodies, paying attention to their feelings and needs. She then suggested imagining the Neshama as a loving mother, and invited the participants to let their felt sense express its feelings without judgment, trusting that their needs could be met in this way. The exercise was open-ended, allowing participants to stay in this supported state for as long as they needed.

Mindfulness Exercise: Breathing and Orienting   Rena guided the group through a mindfulness exercise focused on breathing, nervous system awareness, and orienting. The exercise began with mindful breathing and noticing the nervous system state. Participants were then asked to observe their hands as if for the first time, noticing details such as color and size, and the sensations of air touching their hand. The exercise progressed to looking around the room, then back to the hand, and finally to observing the whole space around the body. The practice ended with a return to mindful breathing and noticing any changes in the nervous system state.

Meditation Exercise on Thoughts and Breathing   Rena guided the group through a meditation exercise focused on thoughts. She started by instructing the participants to use the physiological sigh. Rena then invited the participants to shift to noticing the thoughts that were prominent in their minds, with emphasizing that these thoughts are from Hashem. She then asked the participants to bring these thoughts into their bodies, observe their physical response, and compare it to the response when thinking an opposite thought. The exercise ended with a deep breath and a reflection on the effect this had on their bodies and minds.

Meditation Exercise for Joy and Nervous System Regulation   Rena guided a meditation exercise designed to help the participants shift their nervous system state and find a sense of joy. She first asked the participants to focus on their breath and bodily sensations. Then, she instructed them to bring to mind a memory, image, person, place, or thing that brings them a sense of joy. They were asked to imagine this and notice how it felt inside their body, shifting their focus back and forth from the initial sensation to the feeling of joy. Finally, they were guided to stay with the sense of joy, inviting it to spread throughout their bodies, and observe how their state had shifted after spending time with the feeling of joy.

Rena guided the participants through a meditation exercise to help them become more aware of their thoughts and emotions. She encouraged them to focus on a primary thought that had been preoccupying them, to question how it aligned with their values, and its corresponding emotional sensation. She then led them through an exercise to explore the opposite of this thought, to question how it aligned with their values, and its corresponding emotional sensation. Then moving back and forth between the two thoughts, the participants deepened their felt experience of each thought, leading them to further integration of their values.

Rena led a guided meditation to help participants relax and connect with a sense of security. She invited them to focus on their breath and release tension in different parts of their bodies. She then invited them to imagine themselves being held in Hashem's loving arms, a place of security and safety. Rena encouraged participants to bring their attention to any feelings of resistance or lack of security and to wrap those feelings with the sense of security they were imagining. She also asked them to find a word that captured the sense of security they were feeling, to help them revisit that experience later.

Rena led a guided meditation to help the participants settle and relax. She first guided them through a deep breathing exercise, encouraging them to focus on their breath and body sensations. Then, she invited them to look intently at a specific object in the room, before shifting their attention to a broader awareness of the space. The exercise was repeated with an internal focus, asking the participants to direct their gaze inward to notice sensations in their body. After the final repetition of the exercise, Rena encouraged the participants to continue in a more relaxed state, noticing any changes in their breathing patterns.