3×3 Mindfulness Challenge: Body

3×3 Mindfulness Challenge: Body

It all starts with something small.

This week’s 3 x3 Mindfulness Challenge is a Flower Petals Body Scan. Practice your Flower Petals Body Scan for 3 Minutes a day, 3 days in a row! It is the same idea as the Glitter Globe Body Scan we practiced earlier in the year, just imagining Flower Petals instead of Glitter.

  1. If you’d like, set a 3 minute timer on your phone with a calming alarm sound. You can also practice without a timer.
  2. Begin in a comfortable seat with a tall spine and eyes closed.
  3. Imagine you’re sitting under a beautiful tree full of flowers. A gentle breeze comes along and the Flower Petals blow off of the tree and begin to drift to the ground.
  4. Start by noticing the Flower Petals as the reach the top of your head. Then follow them as they travels down your face, maybe scrunching up your face muscles and releasing here so they don’t tickle your nose.
  5. Feel the Flower Petals moving over your shoulders and down your back. See if you can roll your shoulders back and down, softening to help the Flower Petals move more easily on their path.
  6. Follow the Flower Petals as they roll over your heart space, and down across your belly. Take a big breath in to the belly here, and a deep breath out.
  7. Imagine the Flower Petals brushing down the fronts and backs of your legs, touching your knees, and floating all the way down to your toes. Soften through your legs and feet to so the Flower Petals can move more easily to the ground.
  8. Take a big big breath in through your nose and fill up your belly. Then blow all the air out through your mouth to clear off any Flower Petals that are still on you.
  9. Keep your eyes closed and notice how you feel.
  10. When your alarm rings, gently come back to the space you are in by blinking open your eyes, and taking gentle movement.

If you’re keeping track of your practice on a calendar or chart, go ahead and mark off one day of practice. Great job! Remember to keep practicing until you reach 3 days in a row!

Stay tuned for next week’s practice.

Speak Your Mind