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Body Scan Meditation
- Release tension by scanning your body, softening your brow and eyes.
- Imagine smiling into your eyes and mouth, letting it spread through your heart and belly.
Breath Awareness
- Bring your attention to your breath, noticing the sensations at the nostrils, chest, or belly.
- Feel the expansion and settling of the breath, as if each cell is breathing.
Returning to Presence
- When your mind wanders, gently redirect your attention back to the present moment.
- Acknowledge your thoughts without judgment, and return to your breath and body.