Mindful Mondays Podcast

Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. DAY 1: Mindful Body Meditation Preparation: Sit or lie in a comfortable position. Set a timer for 5-10 minutes. Take 5 slow, deep, calming breaths to get you into your meditative state. Mindful Awareness In this meditation you will be doing a body scan, focusing on the sensations of each part of your body. Focus on: Temperature, external sensations of clothing, air, feeling hair, the pressure of body weight, and internal sensations of tightness and relaxation. Spend anywhere from 10-30 seconds focusing on each, individual area. Once you have noted all of the sensations,