6 Minutes To Mindful Embodiment

This six-minute mindful embodiment practice will bring you rest, relaxation, and the joy of presence in your body, anytime, anywhere, whether at work, home, or on public transport. I specifically designed it to relieve stress, overwhelm, or anxiety that drifts our attention from our bodies to our minds, though it can bring a host of other benefits such as ease, peace, joy, creativity, and self-appreciation. I hope you enjoy it! Remember, practice makes progress.

Transcript

Welcome to the guided mindfulness exercise.

Come to a comfortable seated position,

Your spine long,

Feet planted on the ground,

Hands resting on your knees.

Relax your shoulders,

Your neck,

Your jaw,

And bring your eyes to a gentle close or place your gaze at a stationary point in front of you.

Today,

We'll develop the skill of mindfulness.

We'll practice a guided body scan,

Bringing into our awareness the various sensations across the body.

Let's begin.

Bring your attention to your forehead.

Notice any sensations in the forehead,

Perhaps some holding,

Some tightness,

Tingling,

And see if you can relax,

Release.

Watching these sensations recede away from your forehead.

Relax,

Release.

Now bring your attention to your jaw,

Your tongue.

This is often a place where we collect a lot of tension.

Notice what it feels like,

Perhaps some tightness,

Some holding.

See if you can relax,

Release,

Relax.

Coming down to your shoulders,

Notice any holding there.

Relax,

Release.

Bring your attention to your chest.

See if there's any holding there,

Perhaps some contraction,

And see if you can open up your chest with a sense of ease.

Relax,

Release.

If the mind has wandered off,

Notice what it's doing,

Perhaps it's in the past or in the future.

Label it thinking,

Thinking,

Fantasizing,

Fantasizing,

And see if you can bring your attention back to your chest.

Notice any sensations there,

Tightness,

Holding.

Relax,

Release.

Coming down to your belly,

Notice any holding there.

Relax,

Release.

Coming to your hands,

Your left hand,

Your right hand,

Are hands that have the most amount of nerve endings.

See if you can relax,

Release.

Coming to your legs,

Your thighs,

Your knees,

Your ankles,

And your feet,

Notice any holding there,

And see if you can relax,

Release,

Relax.

Now take that energy of relaxation to all other parts of the body as we shortly come out of this exercise.

From the top of your head to the soles of your feet,

Relax,

Release.

Now take these few moments to savor the ease and openness you may feel in your body.

This is available to you anytime,

Anywhere.

By bringing awareness to your inner experience,

You'll be better able to make decisions that align with your purpose and values.

After your next exhale,

Bring your chin to your chest,

And slowly open your eyes if they were closed.

Have a wonderful day ahead.

Reviews

Calm voice, and the rarity of no background music which is one of tge most important things in guided practice for me. Lovely start to the day.

Beautiful guidance and relaxing voice! Thank you very much 🙏💛🦋