Body Scan: A fundamental form of mindfulness is being in touch with how your body feels. Just by noticing the tension stored in different muscle groups you can start to release this tension, become more self-aware, and still your mind. Try this exercise and/or check out the free Body Scan relaxation audio file on iTunesU.
Standing Meditation: Stretching and focusing intently on movement and body posture is another effective way to center and quiet your mind. This simple ten minute exercise is a good way to start the day off or get centered during the day. For example:
- Stand with your eyes closed and head, neck, and back aligned.
- Slowly roll your chin down towards your chest.
- Bend at the waist and slowly drop your head with chin on chest until your back is about or beyond parallel to the floor and your arms hang free. Your hands may or may not touch the floor here. Pause for about 5 seconds.
- Bend at the waist and slowly raise your torso with chin still on chest until your spine is straight.
- Slowly roll your chin up until your head is erect.
- Bend knees slightly while keeping your back straight, and pause for about two seconds.
- Rise up to full standing position.
- Repeat three more times.
Walking Meditation: This ancient practice can be especially settling for a fast-moving mind. Find guidance on the Koru website.