Mindfulness Minute: Relaxation
Today’s “Minute of MIndfulness” Practice is a favorite final relaxation meditation of mine. I learned about this in high school. About once a month in religion class, our teacher would take us to the chapel at school and allow us to lay on the floor. She would then read us prayers or meditations and let us spend the class mindfully. On a few occasions she took us through this body scan. I fondly remember this experience. At the time it never occurred to me to ask her for a copy. Many years later as I began taking yoga classes, I remember being guided yet again through this wonderful experience. It was then that I dug deeper and realized that I could find a version of it on YouTube and use this 61 point guided meditation before bed or in a stressful moment. It only takes a minute but packs a big impact!
Try it with your children or your spouse before bed tonight and see if they enjoy it as much as I do!
61 Point Guided Meditation
Bring your awareness to each of the following body parts. No judgement. Don’t dwell too long. Just bring your attention there and feel a sense of relaxation settle in as you come to each body part.
Center of Forehead
Base of Front of Neck
Right Shoulder
Right Elbow
Right Wrist
Right Thumb
Right index finger
Right middle finger
Right ring finger
Right little finger
Right wrist
Right elbow
Right shoulder
Base of the front of the neck
Left shoulder
Left elbow
Left wrist
Left thumb
Left index finger
Left middle finger
Left ring finger
Left little finger
Left wrist
Left elbow
Left shoulder
Base of the front of the neck
Center of the chest
Right of chest
Center of chest
Left of chest
Center of chest
Navel
Pelvic bone
Right hip
Right knee
Right ankle
Right big toe
Right second toe
Right third toe
Right fourth toe
Right little toe
Right ankle
Right knee
Right hip
Pelvic bone
Left hip
Left knee
Left ankle
Left big toe
Left second toe
Left third toe
Left fourth toe
Left little toe
Left ankle
Left knee
Left hip
Pelvic bone
Navel
Center of chest
Base of the front of the neck
Center of the forehead
Happy Relaxing!
love + light,
Molly