More Minutes of Mindfulness

More Minutes of #Mindfulness is a mind-calming #meditation that sets you up to be mindful, timeful & kindful for the day ahead

Transcript

In this first mindful minute,

Whether you're lying down or sitting up,

Just become aware of your body.

Scan your body for any tension.

Start in your forehead.

Move down to your cheeks.

Take the position of your tongue and let it lie at the bottom of your mouth.

Drop your shoulders.

Just shake your arms gently and wiggle your fingers.

Let any tension flow from your chest down through your stomach into your hips.

Down your thighs,

Through your knees,

Down your calves and your shins,

Through your ankles,

Through your feet.

Just give your toes a wiggle.

And relax.

In this next mindful minute,

Become aware of your breath.

And on the in-breath,

Really expand your belly.

And on the out-breath,

With your mouth slightly open,

Fully exhale.

Be mindful of the still point between the in and the out.

And the out and the in.

And on the out-breath,

With your mouth slightly open,

Fully exhale.

And on the out-breath,

With your mouth slightly open,

Fully exhale.

In this next mindful minute,

Become aware of your thoughts.

Be aware that the brain is both a generator of thought and a receiver of thought.

When you're talking,

Internally or externally,

You're generating and cannot receive.

When your mind goes quiet,

You are open to receive.

As any thoughts come in,

Ask yourself who is talking and who is doing the listening.

Just listen.

Be mindful of the still point between the in and the out.

And on the out-breath,

Really expand your belly.

And on the out-breath,

With your mouth slightly open,

Fully exhale.

In this next mindful minute,

Become aware of your mood.

How do you feel about the day ahead?

Are you nervous,

Anxious or fearful?

Or are you excited,

Optimistic and joyful?

Allow yourself to create a distance between your thoughts and your moods.

Be aware of the still point between the in and the out.

And on the out-breath,

Really expand your belly.

And on the out-breath,

Really expand your moods.

And on the out-breath,

Really expand your moods.

In this next mindful minute,

Become aware of your intention.

How do you plan to start,

Run and end your day?

What would be the best-ever result of the day ahead?

What could you do to alter the outcome?

What could you do to change the outcome of your day?

What could you do to change the outcome of your day?

What could you do to change the outcome of your day?

What could you do to change the outcome of your day?

What could you do to change the outcome of your day?

What could you do to change the outcome of your day?

In this next mindful minute,

Become aware of your gifts.

How do you best make your mark?

What could people remember you for today?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

How can you bring your gifts to the world?

What did you come here to do?

What legacy can you leave behind when you're gone?

What legacy can you leave behind when you're gone?

What legacy can you leave behind when you're gone?

What legacy can you leave behind when you're gone?

In this next mindful minute,

Become aware of your potential.

What are you capable of?

How can you reach your full potential today?

What can you do that is different and that you will remember as a turning point?

What can you do that is different and that you will remember as a turning point?

What can you do that is different and that you will remember as a turning point?

In this next mindful minute,

Become aware of your inner guidance system.

In this next mindful minute,

Become aware of your inner guidance system.

If you have to make a decision today,

Ask your gut for a yes or a no,

A go or a no-go.

Ask your heart if it is in love with something,

Lukewarm about something or cold about something.

And be mindful that when your head,

Your heart and your gut are in alignment and agreement,

You will never put a foot wrong.

What is your goal?

What is your goal?

What is your goal?

What is your goal?

In this next mindful minute,

Become open to all possibilities.

Open your heart so that you love what you do today.

And you do what you do with love today.

And just be open for the most perfect day to arrive.

What is your goal?

What is your goal?

What is your goal?

What is your goal?

What is your goal?

And in this last mindful minute,

Become aware that your body is a vehicle for your soul and your spirit.

Your senses are your interface with the world,

But that your thoughts are the creator of your world.

And the driver that keeps you alive.

And the force behind your words and the source of inspiration is your breath.

So open your eyes slowly and come back into your room.

And step forward mindfully into a new world.

What is your goal?

What is your goal?

What is your goal?

What is your goal?

Reviews

oh, tommy-boy..... i get knocked doon, but i get up again...

always nice 2 hear a friendly, familiar voice in the wee hours.

Exquisite, extraordinary guidance to a fulfilling, mindful day!

Wonderful as usual. How do I align my head, heart and gut? 🙏

Wonderful questions - my outlook on today has changed as a result of this meditation. Thank you Tom 😊🙏.

Excellent

I love the part at the end describing the body as a vehicle for the soul, etc.

Wonderful thank you 🙏

Fantasic deeper and longer meditation. I live the longer pauses between the talking. Good to have a after lunch rest. 🥰

20 minutes of mindful minutes. Thanks

This is one of the best and most helpful meditations. great to return to.

I will listen to this every morning
Loved it

Ism very much in peace. Thank you. Namaste. 🙏💕

💖absolutely loved this version; so full💖

Good one, Tom ! 🙏

Wow. Took me on journey across the world. Thanks Tom.

This was a great and thought provoking twenty minutes. It really changes your thinking! I loved it!

Excellent. Did not feel like 22 minutes.

Great meditation with ample opportunity to stay mindful or to re-enter a state of mindfulness throughout. Because the practice invites you to consider a new angle of being present for each “mindful minute,” it provides you a path to get back into mindfulness when your monkey mind runs astray. I also appreciated the music throughout.

A wonderfully grounding way to start the day. Thank you! 🦋

This is now part of my daily routine. Super calm, relaxing, but structured enough to get my mind balanced for the rest of the day.