1. Body Scan
Find a comfortable spot to sit or lie down. Gently shift your attention from head to toe, noticing any tension or sensations in each part of your body. Let each area relax as you go.
2. Mindful Breathing
Sit quietly in a peaceful place. Close your eyes, and take a few deep breaths, focusing your awareness on each inhale and exhale. Let your mind rest on the rhythm of your breath.
3. Five Senses Check-In
Engage your senses to ground yourself in the present. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Let this exploration bring you into the moment.
4. Mindful Eating
Choose a small piece of food, like a raisin or a slice of fruit. Observe its texture, color, and smell. Take a slow bite, savoring the taste and feeling each sensation in your mouth as you chew and swallow.
5. Walking Meditation
Head to a quiet space where you can walk undisturbed. Focus on each step, noticing the sensation of your feet touching the ground, the movement of your body, and your surroundings. Walk with gentle awareness, grounded in the present.
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