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,
Check 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,
And 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.
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.
And when you're talking,
Internally or externally,
You're generating and cannot receive.
And 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.
And just listen.
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.
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 end result of the day ahead?
What could you do to alter the outcome?
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?
In this next mindful minute,
Become aware of your purpose.
What did you come here to do?
What legacy can you leave behind when you're gone?
What will you create that is new today?
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 will you do to make your future a better place?
What will you do to make your future a better place?
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.
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.
So open your eyes slowly,
Come back into your room and step forward mindfully into a new world.
