For those of you who prefer to self-guide (or cannot download an MP3 file), the basic instructions for the meditation are described below, at the end of this email.

In addition to trying this practice if it appeals to you, I have another assignment for you. Some of you have been noticing (or trying to notice) your first thought of the day when you wake up. That first thought can direct your attention for the rest of the day - which in turn, influences every experience you have and how you use your energy.

You may have noticed how ridiculous your first thought of the day can be. (And, alarmingly, how often the first thought is that you wish you didn't have to get up!) This week, try having a deliberate first thought of the day. That is, make a conscious choice how to focus your attention and energy. It can be as brief as one thought - that is a practice in itself. Another practice that I like is to sit in breath awareness meditation and wait for the intention of the day to come to me.

And now, the instructions for the audio practice:

Part One: The Body Scan

In a comfortable position (seated, lying down, or in restorative yoga pose), simply notice your breath and cultivate an easy, relaxed breathing pattern. Then bring your awareness to different parts of the body, imagining you could breathe in an out of that part of the body. Let the breath further relax and create awareness for each part of the body. Practice in the following order:

Breathing in and out of the soles of the feet, let the breath move up and down the legs.

Breathing in and out of the belly, let the breath fill the pelvis and lower back.

Breathing in and out of the heart center, let the breath fill the chest, ribcage, and upper back.

Breathing in and out of the palms of the hands, let the move up and down the arms.

Breathing in and out of the nose and/or mouth, let the breath relax the face, head, throat, and neck.

Part Two: Befriending the Body

This is a meditation for reflecting on how you body has supported you in life. Focus on one area of the body and ask yourself, “How has this part of my body supported me in life? How has it allowed me to engage in life? To do what matters most?” The audio meditation goes into more detail about different questions you might ask specific areas of the body, but let your intuition guide you.

I like the following order, as practiced in the body scan:

Feet

Legs

Pelvis/Hips

Belly

Spine/Back

Heart/Chest

Throat

Arms

Hands

Face/Head 

Really reflect on how your body has allowed you to adapt to life, has supported you through every moment of life, and will be with you for the rest of this journey.

Share your experiences on the discussion thread on this topic:

http://openmindbody.com/discuss/viewtopic.php?t=81

To access the boards, use the class login (yoga) and password (connect). To post, you can then login in using your account or post as a guest.

Take care,