Body Scan Meditation & Mindfulness of Thought • Clarity Practice • 10.13.25 – 10.19.25

Mindfulness

Body Scan Meditation

1. Sit comfortably or lie down. Turn on soothing music or enjoy the quiet. Take a deep, slow breath.

2. Imagine energy from the earth flowing into your toes and slowly moving up through your legs.

3. Continue up through your torso, your heart, and all the way to the top  

   of your head.

4. Notice the gentle tingling sensations as your body relaxes.

5. Breathing is key. Make sure you’re not holding your breath. Let it flow naturally.

6. When your awareness reaches your head, rest in that feeling for as long as it feels good. Then, take another deep breath and  open your eyes.

This simple practice helps release tension, calm your nervous system, and bring your awareness fully into the present moment.

Mindfulness of Thought

1. Sit comfortably or lie down. Turn on soothing music or enjoy the quiet.

2. Take a deep, slow breath.

3. As thoughts arise, simply notice them. In your mind, say, “Thank you, I release you”

4. Don’t judge or cling to any thought. Just observe and let it drift by, like clouds moving through the sky.

This gentle practice helps you build awareness of your inner dialogue and create space between you and your thoughts.