Image by Zac Durant

Mindfulness Meditation

Use this 5- to10-minute meditation to cultivate curiosity and awareness skills for self-care.

Try this meditation one time each day.

Make This Awareness Your Home
Right Now

Step by step, explore creating space for awareness and

for being fully present.

 

 

1. TO BEGIN

Take a moment to de-clutter your digital space and your mind.  Wherever you are, put away whatever is distracting you...close your email accounts, turn off social media, quiet alerts and place your phone more than an arms distance away. Whether it's mundane, a daily habit, or another distraction, set it aside or turn it off for the next few moments.

2. BREATHE

Take a deep breath in through your nostrils, and a long breath out through your mouth.

3. WELCOME 

Greet yourself in this moment, welcome yourself to the practice of doing one thing right here, right now. Notice what that’s like. 

4. ASK & OBSERVE 

"What am I feeling right now in my body?"

And starting with your feet, scan your body slowly up to the crown of the head. Be aware of any sensations in your muscles and joints, notice your breath, your heart beating.

5. PAUSE

Let’s simply be here now together.

 

6. NOTICE

Observe what surrendering to the simplicity of BE-ing feels like in your body. Feel into your direct experience, whether you are sitting, standing, walking or lying down.

 

You might be feeling sensations in your body (warm, cold, numb, achy, dry), you might be hearing sounds in your environment or simply looking around your room and really seeing what you see.

7. PAUSE AGAIN

In this moment simply Be... here now, together - for ten more conscious breaths. 

 

 

        OM peace peace peace

Awareness