Try this 5-minute mindfulness practice intended to connect with your body, heart, mind, and spirit. Practice and add mindfulness to your bundle!
Take five minutes to visit a serene forest in your mind. Guided visualization is a powerful mindfulness tool that allows you to engage in imaginative practice. In particular, guided visualization can help us to connect with places that we are unable to visit physically.
Growing Our Roots
Join Minoway Sinclair as she leads us through a guided mindfulness practice that helps us to connect with our bodies and the land.
Opening Our Heart
Join us for a quick guided mindfulness practice connecting to our hearts.
Connecting with Cosmic Spirits
Get comfortable and prepare to float your way up to the sky. This 5-minute mindfulness practice will help you connect with your spirit and to the spiritual entities around you.
Internal Weather Report
Did you know that your feelings are like the weather? This 4-minute mindfulness practice is intended to help you connect with your internal weather report.
The 54321 method brings your attention to the present by noticing 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. It might sound simple, and guess what: it is! Mindful practices such as these can make a big difference in your life!
Look Out The Window
When we are busy indoors, we tend to forget we are a part of the world outside. This method brings your attention to the present by looking out the window and focusing on nature. This can include the trees, clouds, birds, flowers, sounds, and the wind.
Wake Up Gently
We challenge you to wake up gently. Try keeping your eyes closed for a few minutes after you wake. Stay off your phone for a few minutes, focus on breathing and on the sensations around you- the softness of your duvet, the smell of the sheets, distant sounds from outside. Then slowly open your eyes and begin your day.
Today we challenge you to take a short walk. Find a quiet place 10 to 20 feet in length and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing, and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.
Affirmations are positive statements that can help you to challenge and overcome any negative thoughts. The more you repeat them, the more you believe them and turn them into your positive reality!
Have you checked in with your body today? Take 60 seconds to do a mindful stretch. A lot of us are spending so much time sitting at our desks that we might forget to fit some mindful movement into our day. Physical health is so important to our mental health, and oftentimes, we hold on to things like trauma and anxiety in the body. Checking in with our bodies allows us to build the body-mind-spirit-heart connection. All you need to do is take one minute of your day to move in a way that nourishes your body. Practice this at least once a day and notice how it affects your overall wellbeing!
Today we challenge you to lie on your back! Set a 1-minute timer, lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions, or thoughts associated with each part of your body.
We challenge you to practice sitting meditation! Sit comfortably with your back straight, feet flat on the floor, and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
Personal Sunrise Ceremony
Personal ceremonies can be really powerful tools to support our wellbeing and healing. For today’s mindfulness challenge, we invite you to develop your own personal sunrise ceremony! Sunrise ceremonies are an opportunity for us to acknowledge the gift of a new day, set our intentions, and ask for what we want and need. Take an opportunity to check in with creation while your body and mind are still firing up. Make it your own and let your spirit guide you. And don’t forget to enjoy your day!
Yoga enhances the mind and body connection, improves stability, endurance, flexibility, and strength. It is a great way to relax your body while relieving stress and anxiety. Spend a few minutes today engaging in some yoga stretches. Pay attention to your breathing and the sensations your body may be experiencing.
Take one minute to reflect on yourself, your life, and your relationships with others. List five things that you are grateful for. Doing this will allow you to acknowledge the goodness in your life and will also help you feel more positive emotions, relish good experiences, build strong relationships, and improve your physical, emotional, and mental health.