TUNE IN TO
mindful
Wake Up: A Mindful Movement Practice
from Cara BradleyA Beginner’s Body Scan Meditation
from Elaine SmooklerA Meditation for Easing into Sleep
from Diana WinstonA 3-PART SELF-GUIDED MINDFUL
MINI-RETREAT123Move. When you start your day on autopilot—rolling
from your pillow, to your phone’s notifications, to
your coffee, and then to work without pause—you
miss out on insights that could help shape the rest
of your day. Follow this mindful movement practice
to intentionally start your morning with movement,
breath, and stillness so you can focus your mind,
energize your body, and listen in.Relax. Often when we’re stressed or overwhelmed,
we aim to calm down our breathing or our thoughts—
overlooking the impact that stress also has on our
whole body. By practicing a body scan, you can
invite your attention to wander towards those places
where you may be holding stress, and give yourself
the opportunity to release tension in a clenched jaw
or tight shoulders. This gentle practice is useful for
beginners and experienced meditators alike.Sleep. This sleep meditation guides you
through feeling whatever sensations are present
by scanning the body for vibrations, tingling
sensations, heaviness, pressure, movement, heat,
coolness. When we notice these sensations without
trying to change them or make them different, and
simply bring mindful curiosity and openness to the
present moment, we allow ourselves the freedom
to drift off to dreamland.Visit mindful.org/tunein for featured meditations from
Cara Bradley, Elaine Smookler, and Diana Winston.
August 2019 mindful 75