So today we are focusing on the outside world again. And it’s all about awareness today. Take some time out to go nature spotting. Which might sound really odd if you’re nowhere near nature, but you can actually find all sorts of wonders of the natural world even in the city.
It could be:
Different trees you hadnt noticed before
The way some flowers can break through concrete
Maybe birds nesting in trees
Foxes scooting through the streets
Honey bee looking for a place to create a hive
The possibilities are endless… just take the time to go look and marvel at nature.
The last task for Mindful March: Go nature spotting today, even in a city there is wildlife.
Our bodies are truly amazing. All the things that happen without us even thinking about it. The lungs that breathe, the heart that beats the cell growing and dying each day. So a simple task today is to just appreciate your hands. Really think about all the things they enable you to do. Feel that gratitude spread through you throughout the day. The way you can brush your teeth, or turn a key in a lock. There is so much you can appreciate about your hands today.
Maybe even write down all these things and marvel at your own handwriting. Whatever you do, just take some time to appreciate them.
Today, we are focusing on the body again. One thing we are usually really good at doing is self-criticizing. When we do something wrong, or something doesn’t go the way we wanted then our internal critic can take over. Today, by going inside and just tuning into ourselves without judging we are effectively giving our internal judge permission to stop.
Our internal critic, that nagging voice in your head that tells you that you are stupid, or complains when you make a mistake actually serves a purpose. It comes from a primal part of the brain and its role is to protect us. To protect us from doing anything that could get us expelled from the tribe. In order words, it’s main goal is to make sure we don’t die. Kinda makes sense that it’s nagging us all the time.
But there is a way we can deal with this internal critic or judge or whatever you want to call it. That’s by simply acknowledging it, and letting it know you are safe. When it complains, just take a deep breath, tell yourself all is well and breath out. Today go inside and notice any feelings that come up and don’t judge them.
One of the easiest ways to distract our minds from the noise and clutter around us is to take our minds to our bodies.
By focusing our attention on our bodies we give our reptilian brain something to focus on other than the worry of the day or any issues that may be preoccupying you for even just a moment.
You can do this, either sitting or lying down. Just take 5 minutes away from whatever you are doing and go somewhere quiet.
Close your eyes and take 3 deep breaths in and out.
Then work from the top of your head down to the tips of your feet. And slowly work down your body, and notice any tenseness or feelings that come up. As you notice any tenseness or feelings just breathe into them deeply and move onto the next body part.
This is so simple but so effective in helping you connect with yourself. Try it!
Mindful March – Day 24 – Mentally scan your body & notice your feelings
There is so much to be grateful for beyond your possessions.
As someone who has had my health taken from me quite brutally, suffering paralysis after a stress-related illness I know all too well how important good health is.
After that period of my life I have given thanks every day to my body for being healthy and all the things it can do. It sounds really simplistic and it is. But the quickest way to really feeling joy in your life is to give thanks for what you already have rather than focusing on the things you are missing.
Mindful March – Day 24 – Make a list of amazing things that you take for granted
So beautifully done. The music, the sequencing, the resting at the end, and your lovely voice. Brought me to tears as my heart reviewed all the Beings that I wished to reconcile with. Thank you.
FredericBoulder, CO, US
IngeThe Hague, Netherlands
This was incredibly helpful for me. Eye opening. Thank you.
Thank you… this was a wonderful way to start my day.
MoiraBurnstown, Ontario, US
This is wonderful! Very healing and calming at the same time. The mantra really gets you out of your own way and has an amazing effect. Thank you
MartieWeaverville, NC, US
Wonderful balance of guidance and quiet practice. Namaste ??
JudithPhoenix, Arizona, US
I like the time to focus on the mantra in my cadence. This was a great way to start the day, connected. Namaste’
Very good feeling after this meditation. Something you can do anywhere .
Thank you namaste
Really appreciate this meditation – I loved learning about the origins of the mantra, the meaning, and being given silent space to practice it. I also loved the closing of the meditation – thank you! I’ll be incorporating this into my daily practice.
RachelSeattle, WA, United States
Plenty of neutral distractions to calm the mind. I continue to LOVE your Ho’oponopono meditation!