Create a Mindful Moment (Meditation & Body Scans)

A mindful moment is a moment to check in with yourself and assess how you feel. This might be something you do before you set out to work out. Maybe this is something that you do before you sit down to eat or head out of the house for the day.

We don’t always prioritize a check-in with ourselves to see what is going to be required of us throughout the day and what we are going to require on that day. That’s the focus of this practice. It’s to take a moment and ask yourself, “Am I good right now or do I need something?”.

If you have more time, you can take the moment to meditate or perform a body scan.

“Creating a moment” Possibilities

  • Assess your schedule and emotional state: Take a moment to review your schedule for the day and reflect on how you feel. Consider what tasks and responsibilities lie ahead, and acknowledge any potential challenges or opportunities for self-care. By acknowledging your emotions and being empathetic towards yourself, you can better prepare for the day and respond to situations with greater self-awareness.
  • Mindful practices: Engage in mindfulness exercises such as meditation, belly breathing, stretching, sun salutations, or prayer. These practices help ground you in the present moment, allowing you to cultivate a sense of calm and inner peace. Approaching these activities with empathy means acknowledging any physical or emotional sensations that arise without judgment, and embracing them with self-compassion.
  • Read for personal growth: Dedicate a few minutes to reading a chapter in a book that inspires personal growth and aligns with the person you aspire to be. It could be a self-help book, a biography of someone you admire, or even a fictional story that offers valuable life lessons.
  • Practice gratitude journaling: Take a few moments to write down things you are grateful for in a journal. Cultivating gratitude helps shift your focus to the positive aspects of life and increases your awareness of the blessings around you. Approach this practice with empathy by acknowledging and appreciating both big and small things that bring you joy, comfort, or growth.

Mindfulness Meditation

Find a place where you can sit quietly and undisturbed for a few moments. To begin, you might want to set a timer for about 10 minutes, but after some experience, you should not be too concerned about the length of time you spend meditating.

Begin by bringing your attention to the present moment by noticing your breathing. Pay attention to your breath as it enters and then leaves your body. Before long, your mind will begin to wander, pulling you out of the present moment. That’s ok. Notice your thoughts and feelings as if you are an outside observer watching what’s happening in your brain. Take note, and allow yourself to return to your breathing.

Sometimes you might feel frustrated or bored. That’s fine–these are just a few more feelings to notice. Your mind might start to plan an upcoming weekend, or worry about responsibility. Notice where your thoughts are going, and accept what’s happening.

Whenever you can, return your concentration to your breathing. Continue this process until your timer rings, or until you are ready to be done.

Body Scan

During the body scan exercise, you will pay close attention to physical sensations throughout your body. The goal isn’t to change or relax your body, but instead to notice and become more aware of it. Don’t worry too much about how long you practice, but do move slowly.

Begin by paying attention to the sensations in your feet. Notice any sensations such as warmth, coolness, pressure, pain, or a breeze moving over your skin. Slowly move up your body–to your calves, thighs, pelvis, stomach, chest, back, shoulders, arms, hands, fingers, neck, and finally your head. Spend some time on each of these body parts, just noticing the sensations.

After you travel up your body, begin to move back down, through each body part, until you reach your feet again. Remember: move slowly, and just pay attention.

By incorporating a mindful moment into your morning, you create a space where you can be kind, understanding, and compassionate toward yourself. This intentional self-check-in will help set the tone for the day for emotional well-being, self-care, and a deeper connection with yourself and others.


No matter how you look to create this moment, this is a moment for you and you alone. This is your time to see how you are doing and ensure that you are ready for the next moment.

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