Total Body Metanoia

10/13/2026

09/22/2026

Mindfulness-Based Stress Reduction (MBSR) uses structured mental and physical exercises to build present-moment awareness and lower stress.

Core MBSR Exercises

Body Scan Meditation: Lie down and move your attention slowly through each part of your body from your toes to your head, noticing sensations without judgment.

Sitting Meditation: Sit comfortably and focus entirely on the physical sensation of your breath moving in and out, gently returning your focus when your mind wanders.

Mindful Movement (Gentle Yoga): Practice slow, gentle stretches and mindful body postures while paying close attention to muscle tension and balance.

Walking Meditation: Walk at a slow or normal pace while focusing on the physical feeling of your feet touching the ground and your body shifting weight.

Informal Daily Practices

Mindful Eating: Eat a small item (like a raisin or a piece of fruit) by focusing completely on its smell, texture, taste, and the physical act of chewing.

Routine Task Awareness: Bring full, non-judgmental attention to everyday chores like washing dishes, showering, or brushing your teeth.

The 3-Minute Breathing Space: Take a brief pause during a busy day to check in with your thoughts, focus on your breath, and expand your awareness to your whole body.

09/14/2026

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