How To Do A Mind-Body Meditation

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Meditation may help you to increase focus, improve memory, decrease stress, improve executive decision making. Best of all, if you can breathe… you can meditate. Join me now for a mind-body meditation.

1. Find a quite place without interruptions.

Choose a space indoors or even outdoors if you like.

2. Set a timer for 5-minutes.

3. Practice breathing deeply.

Inhale. Exhale.

4. As you follow step 3, start with the top of your head.

Observe your physical sensations with one body part at a time.

  • What are you feeling in your eyes? Your ears? Your nose?
  • Are you clenching your jaw? Are your facial muscles tight or
  • Do you feel a breeze on your face? Is it warm or cool in the room?Are you sweating? Shivering?
  • Are you wearing a scratchy sweater? Can you feel the label in
    your shirt?

Notice every physical sensation you can, all the way from your
head to your feet.

4. Don’t judge.

Don’t rush to change anything. Just observe and notice.

5. Scan your emotions, then your thoughts.

  • What am I feeling, physically?
  • What am I feeling, emotionally?
  • What am I thinking right now?

6. Take a moment to record your answers.

Write in a journal or download and print the provided worksheet.

Mind-Body Worksheet

Health & Wholeness

– Coach Brianna

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