Support your overall wellbeing by building a habit of incorporating mindfulness into your day with Take 5, RAIN, Mindful Body Scan and Loving Kindness. We invite you to incorporate at least 1 of these practices once a day.
BE SAFE: If at any point you feel any extreme discomfort, nausea, or uneasiness step away, stop or pause from the practice.
CREATE A HABIT: Set regular 5 minute blocks in your calendar to commit to your practice.
You can use this practice anytime, anywhere. Anchor in this practice when you could use a small moment to reset or catch up from the momentum of the day. In time, this practice will become natural to lean on when you need it most.
Reflect or journal on the emotions or states you may be experiencing at the moment.
• Recognize - Notice what is showing up in emotions and sensations.
• Accept - Let it be, without judgment or attaching to the experience.
• Investigate - Consider what is the root of the emotions or sensations.
• Nurture- Consider how you can best take care of the self and others.
Created by Tara Brach
Explore this mindfulness body scan to train our attention to focus on the experience of the body with openness and curiosity to discover the relationship our body has with our emotions and stress. During the scan, we pay attention to isolated parts of the body noticing what sensations arise, re-inviting a state of rest and wellbeing. Start by finding a comfortable position, if you want to invite rest find a lieing down position, if you want to invite being energized explore a seated or standing position.
The intention behind this mindfulness practice is to experience what if feels like to allow a genuine sense of kindness and love to arise in our hearts. You will practice how to receive loving kindness for the self and then practice how to extend loving kindness to others.
