Mindful Influence ~ Creating conscious moments

Kari Estrada


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Guided Mindfulness Body Scan

Today I am going to guide you through a mindfulness body scan.  I wrote a previous blog post about the body scan (Falling Awake) and encourage you to read this blog post.  The body scan is a meditation to bring awareness to different areas of the body.  For me it is about a mind-body connection and integrating different areas of my body with my breath.

A body scan can range anywhere from about 10 minutes to about 60 minutes.  I usually do a mindfulness body scan meditation about 2-4 times a week.

I prefer to lay on my back on the floor, but this meditation may also be done seated with good posture.  Please let me know your thought and feelings after you do the body scan meditation.

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Checking Our Attitudes

It is not easy to always be aware and awake in the present moment…it takes practice.  Mindfulness can benefit our emotions, health, and relationships.  Laying down a foundation is important to notice how our minds work as well as developing self-discipline. 

I have mentioned in earlier posts about the book, Full Catastophe Living by Jon Kabat-Zinn.  This served as my introduction to mindfulness and to several meditation techniques.  Below, I will briefly define the seven attitudes that Kabat-Zinn outlines for a mindfulness foundation.

  1. Non-Judging – to be impartial to our own experiences and to take each moment for what it is. 
  2. Patience – be patient with yourself and know that things will develop in their own time; not expecting certain outcomes. 
  3. Beginner’s Mind – observing or noticing as if you are seeing something for the first time. 
  4. Trust – trust in yourself through your emotions and thoughts; listen to yourself.
  5. Non-Striving – let go of trying; have no expectations
  6. Acceptance – seeing things or situations for what they are; accept each moment.
  7. Letting Go – experiencing the now; not worrying about the past or the future

mindful_attitudes

I wrote all of these down on a post-it note and placed one in my notebook, one on my desk, and one on my mirror.  I started to pay attention to my thinking and how I could respond to myself, others, or situations with these attitudes.  Writing or responding to e-mail, having a conversation with my husband, and listening in meetings are a few examples of situations where I started to apply the seven attitudes outside of my meditation.

Each of these attitudes influence and integrate with each other.  If you work on one, it will lead you to the others.  Encouraging and nurturing these seven attitudes along with motivation will lead you to a self-disciplined and committed mindfulness practice.  

Please comment on your beginnings of laying your mindful attitudinal foundation.