Episode 11: Mindfulness Practice

What is one area of your life that you would like to improve

through your mindfulness practice? It could be a personal goal,

a relationship, a work project, or something else entirely. Take

some time to reflect on why this area is important to you, and

what you hope to gain by focusing on it through your

mindfulness practice. Write down your intention, and make a

plan to incorporate mindfulness practices that will help you achieve your goal.

How can you bring more mindfulness into you daily life? Think about ways

that you can incorporate mindfulness into your daily routine, such as taking

mindful breaks during work or practicing mindful breathing before bed. Consider what challenges may arise and think about how can you avoid these challenges?

I thought today we can do a short 5 minute breathing exercise together

Preparation

1. Find a quiet, comfortable place where you won't be disturbed.

2. Sit in a comfortable position, either on a chair with your feet flat on the ground, or cross-legged on a cushion on the floor.

3. Gently close your eyes or lower your gaze, looking down your nose

4. Take a moment to notice how your body feels.

The Exercise

1. Become aware of your breath (30 seconds)

   • Notice the natural rhythm of your breath without trying to change it.

   • Feel the air moving in and out of your nose or mouth.

2. Now were going to take a few deep breaths (1 minute)

   • Take three deep breaths, inhaling slowly through your nose and exhaling fully through your mouth.

   • Let go of any tension with each exhale.

3. Next, you will count your breaths (2 minutes)

   • Return to your natural breathing rhythm.

   • Silently count each breath cycle: inhale (1), exhale (2), inhale (3), exhale (4), and so on up to 10.

   • When you reach 10, start over at 1.

   • If your mind wanders, gently bring your attention back to your breath and continue counting, we'll do this for a set of 3

4. Body scan (1 minute)

   • Shift your attention to your body.

   • Notice any sensations in your feet, legs, knees, hips, abdomen, chest, shoulders, arms, hands, fingers, neck, and head.

   • If you notice any tension, imagine breathing into that area and letting it soften.

5. Return to breath awareness (30 seconds)

   • Bring your focus back to your breath.

   • Notice how you feel now compared to when you started.

Closing

• Slowly open your eyes or lift your gaze.

• Take a moment to appreciate the calm you've cultivated.

• Carry this sense of mindfulness with you as you continue your day.

Remember, it's normal for your mind to wander during this exercise. The practice is in noticing when your mind has wandered and gently guiding it back to your breath, without judgment.

Some other Mindfulness Techniques I enjoy are:

- Daily card pull

- Journaling

- Breathing

- Body scan meditation

- Mindful eating

- Mindful movement (yoga, stretching, walking, dancing, etc)

- Visualizations

- Affirmations

Reflect after your practice

Some questions you can journal or just ask yourself about could be:

What went well in my mindfulness practice this week?

What were some challenges and how can I overcome them?

Are there any areas of my life where I would like to be kinder to myself? Want to find more Mindfulness Techniques? Get on the waitlist so you can be notified when my app Manifest it: Rituals launches! This app is a great tool to have in your pocket. Meditation, Subliminals, Breathwork all ready to use whenever you need it. Every month I launch new workshops and challenges. Get on the list and be the first to know about my Beta Tester Launch for a huuuuge discount!!

App | Mystic Woman (empoweredwomenco.com)