Beginner's Mindfulness Practice

Perfect for beginners, this short and sweet practice will help you feel grounded, relaxed, and present in your body. Sit, breathe, notice your physical body and become aware of your breath. Whether you've meditated before or are a complete beginner, this is suitable.

Transcript

Now,

Sitting in a chair with your spine straight,

Gently rest your hands in your lap and relax.

Take a deep breath and place your feet flat on the floor,

Really feeling your feet in contact with the ground underneath you.

Just take a few more deep breaths in and out,

Breathing into the belly.

Just breathe like this for a moment.

So I'd like you to start by focusing on your toes.

Scrunch them up and then release.

Now relax your ankles,

Calf muscles,

Knees,

And thigh muscles.

Remember,

Let any thoughts you may have float up and away from you in an air bubble.

They'll still be there.

You don't have to worry.

You won't lose them.

We're just placing them aside.

Let them float away.

Now relax your buttocks,

Pelvic area,

And begin to notice any tension you may have in your back.

Breathe deeply in and as you breathe out,

Slowly relax and release any tension you may have in your back.

Now your shoulders.

Lift them up and then release completely.

Now relax your neck and your jaw muscles.

Take a deep breath in and as you breathe out,

Let go of any tension you're holding in your neck and your jaw.

Up through your face,

Those little muscles around your eyes and in your temples.

And finally the top of your head.

I'd like you to hunt your shoulders up one last time and as you release your shoulders,

Any remaining tension can sink down and flow out of you.

Wonderful.

Now continue breathing slowly and deeply and just enjoying this feeling of relaxation and calm for a little while longer.

And now when you're ready,

I'd like you to slowly bring your attention back to the room.

Begin noticing the sounds around you.

Lick your lips.

Wiggle your fingers and toes.

And when you're ready,

Open your eyes.

Reviews

Nice. Wish there was a longer body scan practice like this too.