Mindfulness practice

Tenants of Mindfulness:

• Awareness: Observation is the first step, notice what IS in your environment, within your body, and in your mind. Cultivating awareness is the first step to making a change that is in alignment with what our true needs are.
• Non-judgment: Being aware of what is happening is the first step, the next is not judging what is. Let go of the need for labels of good or bad, just notice what is. Once you can notice what is without the reaction, you can begin to break away from the shame and guilt cycle and make real change.
• Acceptance: Accept what is and move forward, rumination on the past only keeps you stuck. This can be a very difficult thing to do, especially when what you’re accepting is mired in guilt and shame. When we turn towards our struggles and mishaps with curiosity and compassion only then can we make actual change. One of my favorite things to share is, “It may not your fault, but it is your responsibility.”
• Reflection: When we reflect we are using a tool for finding the truth, but first we need to practice the tenants above before our reflections are true to ourselves and our reality.

The Breath

Take a few moments to settle into a comfortable position, sitting, or laying down. Turn your attention towards your breath, just notice it.

With each slow inhale and exhale, gently ask yourself:

Where is my breath at?

Does it feel short and choppy?

Long and free?

Deep in my belly or in my chest?

Do I feel restrictions?

Is it easier to bring in or breathe out?

Body Scan

For the next few minutes, slowly scan your body. I like to start at my feet, sensing each toe, the sole of my feet, top of my feet, ankles, lower legs, knees, thighs, hips, (Finish the list).

Notice which side feels bigger or feel more?

Do you have any sensations of warmth, tension, or ease?

There is no right or wrong way to be. Accept where you are at now.