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Day 3:


Welcome to Day 3 of the mindfulness challenge. Did you do the concentration exercise yesterday? I hope you found it helpful.

Today we’re going to be talking about mindful feeling. This is important.


Very few people are aware of their bodies. Or if they are aware, they are so only in a NEGATIVE way.

They look in the mirror and hate what they see.

Body mindfulness is paying attention to your body WITHOUT passing judgment.

It is simply awareness of what you feel, what your body is touching,

and the pleasant and unpleasant sensations you encounter at each moment.

You are not EVALUATING these things…simply taking note of them.

When you are mindful of your body, you are fully present. Your mind and body are CLOSELY connected.

You can be at PEACE with who you are, NOT who you think you should be.


Sit in a chair or lie down. Get comfortable.

Bring attention to your body. Notice the feeling of your body against the floor or the chair. Feel the weight of your legs, arms, and head.

Take a deep, cleansing breath. Be mindful of your breath, feeling your stomach and chest rise and then fall.

Bring your attention to your head and face. Feel any areas of tension and try to let them soften.

Let your jaw, neck, and throat soften and relax.

Notice your shoulders and arms. Be mindful of tension and let it ease from your body.

If your mind wanders, come back to the present. To your body. To the moment.

Bring your awareness to your hands. Are they tight? Is there tension present? Relax your hands and feel them against the chair or the floor.

Start to feel your legs and feet. Be aware of any sensations. Let them relax. Soften—drain of tension.

Take one more deep breath. Notice your entire body.

Now let that breath out.

When you’re ready, you can open your eyes.

Tomorrow we’re going to be talking about the powerful practice of mindful eating.

Until then, please share your experience with this body scan. What did you feel? Was it difficult to relax?

Here We GROW!