Welcome to the Self Reflection program. Ian Moerbeek will guide you through this program. In this first video Ian starts with a short introduction, so you know what to expect and where you are working towards with this program.

Ready for your first meditation? This meditation will bring your stress level down. We start in a quiet way with a three-minute meditation.

After your first meditation it is time to apply this daily. Ian will expand the meditation "Meditation to Alleviate Stress" together with you. With small steps we move forward together.

Ready for your first 11 minute meditation? Ian will add one last piece to the meditation "Meditation to Alleviate Stress" and make sure you are fully equipped to meditate.

Time for part two of this first week. In this Yoga Nidra, breathing is key and you will work on this with Ian. Bring your attention fully to your breath and the movement of your belly. And see what this does to you.

We close the week with a short recap. Review for yourself what you learned during this first week. Did you notice a difference in your stress level? Do you notice that you started to pay more attention to your breathing, consciously or unconsciously.

A new week means a new meditation. This meditation is for the negative mind, our fastest mind. This mind aims to protect us from stressful situations. Again, you work with Ian with your breathing.

A new week means a new meditation. This meditation is for the negative mind, our fastest mind. This mind aims to protect us from stressful situations. Again, you work with Ian with your breathing, this time for 7 minutes.

A new week means a new meditation. This meditation is for the negative mind, our fastest mind. This mind aims to protect us from stressful situations. Again, you work with Ian with your breathing. Today one last time for 11 minutes.

During this second Yoga Nidra of the Self Reflection program, you will work with Ian on indirect muscle relaxation. We start with the breathing technique we taught ourselves during the first Yoga Nidra.

We end the week with a short recap. Please review for yourself what you learned during this second week. Did you notice a difference in your stress level? Did you notice that you started to pay more attention to your breathing, consciously or unconsciously?

During this third meditation we will again work with our breathing. Specific positions of your hands will help you with this.

During this third meditation we will again work with our breathing. Specific positions of your hands will help you with this. This time the meditation lasts 7 minutes.

During this third meditation we will again work with our breathing. Specific positions of your hands will help you with this. The last meditation of this week lasts 11 minutes.

During this third Yoga Nidra session you will work with Ian with an autogenic training, with sensations of heat, cold, lightness, heaviness, pressure, relaxation....

We end the week with a short recap. Review for yourself what you learned during this third week. Did you notice a difference in your stress level? Do you notice that you started paying more attention to your breathing, consciously or unconsciously?

Time for the last meditation of the program Self Reflection. During this meditation Ian introduces you, more or less, to the aspect of Mantra. You use a mantra that guides your breathing.

Time for the last meditation of the program Self Reflection. During this meditation Ian introduces you, more or less, to the aspect of Mantra. You use a mantra that guides your breathing. This time for 7 minutes.

Time for the last meditation of the program Self Reflection. During this meditation Ian introduces you, more or less, to the aspect of Mantra. You use a mantra that guides your breathing. This last time for 11 minutes.

Your final Yoga Nidra session of the Self Reflection program. During this session, you conjure up for yourself a mental image, a visualization, of relaxation. This visualization brings up a particular emotion that you try to feel through.