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Find Harmony in Your Mind and Body with This 20-Minute Daily Practice

If you missed our first mental wellness gathering or want a recap, don't worry - I've created this blog for you. Each of these practices can be incorporated into your daily routine until our next gathering.

Today, I'll be sharing the 4 key points from our live session.

If you missed it and would like to watch the recording, click here. And if you would like to RSVP for next month's session, click here.

During our live session, we focused on 4 ways to come back to the body:

1. Senses (5 minutes)

The first way to come back to the body is through tapping into your senses. This involves focusing on your senses and becoming aware of the sensations in your body. Take a moment to sit or stand still and become aware of the environment around you. Notice what you see, hear, smell, taste, and touch.

2. Contemplation of Thoughts (1 minute)

The second way to come back to the body is through contemplation of thoughts. The mind and body are interconnected, and by observing your thoughts without judgment, you can gain a deeper understanding of your emotions and behaviors. Set a timer for one minute and observe your thoughts. Become aware of the thoughts that arise in your mind and simply observe them without trying to change them or react to them.

After one minute, reflect on the exercise.

Did you find it difficult to stay focused? Did your mind wander?

With regular practice, you can learn to observe your thoughts with greater ease and develop a greater sense of inner peace and calm.

For homework, reflect on your predominant thoughts throughout the day. Are they nourishing? Do they affect your mood and behavior? Do you tend to overthink or ruminate on past events or worries about the future?

3. Body scan exercise (10 minutes)

This exercise involves standing up and bringing your attention to different parts of your body, from your toes all the way up to your head, and noticing any sensations that you feel.

Through this practice, we can become more aware of any tension or discomfort in our bodies, and work towards releasing it. Additionally, the body scan exercise can help us to become more present and grounded in the present moment, allowing us to better cope with stress and anxiety.

4. Loving-kindness meditation. (5 minutes)

To practice loving-kindness meditation, find a quiet and comfortable place where you won't be interrupted. Sit in a comfortable position with your back straight and your feet on the ground. Take a few deep breaths to center yourself.

Bring to mind someone who you feel grateful for. It could be a friend, family member, or someone who has made a positive impact on your life. As you focus on this person, begin to silently repeat to yourself a series of phrases that express love and kindness towards them. For example, you could say something like:

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

As you repeat these phrases, allow yourself to feel a sense of gratitude and appreciation for this person, and for the positive impact they have had on your life.

After a few minutes, bring to mind to yourself and do the same.

This practice of loving-kindness meditation can help cultivate a greater sense of compassion and empathy towards others, as well as promote greater well-being for yourself. Incorporate this practice into your daily routine to develop a greater sense of self-awareness and inner peace.



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