🎯 Today’s Mission:

To successfully complete today’s mission:

• ✅ Practice a 5-minute Body Scan.

• ✅ Write down your task and how it made you feel.

• ✅ [OPTIONAL] Share with us, in the Morning Routine Challenge Support Group how your morning went.

• ✅ Complete the form at the bottom of the page when done.

💡 More Info:

❓ How to complete the mission

🤓 How?

• Find a quiet place where you can practice without interruptions. The time of day or location is your choice.
• Get in position. Sit on the floor or in a chair, whatever is comfortable. You can also lay down, as long as you won’t fall asleep. Gently lower your eyes.
• Focus on how your body feels. Notice how you are sitting. Feel the weight of your body on the floor or in the chair. Take a few deep breaths.  
• Move your attention slowly through the body. Start with your feet and slowly progress up your body — toes, feet, ankles, calves — until you reach the top of your head. At each body part, stop for a few seconds and notice how it feels, whether it is tense, relaxed, tingling or painful. Pay attention to the sensation. If you don’t have any strong sensations, that’s okay — just notice how it feels.
• When your attention wanders, notice that and return to the body scan. Your attention will wander, and that’s okay, too. When it does, acknowledge it, and gently bring your attention back to a specific body part. 
• Take in your body as a whole. After you have moved through your body piece by piece, whether it was in order or randomly (both are okay), spend a few moments noticing how your entire body feels, as a whole. Take a few more breaths and slowly open your eyes to conclude the meditation. 
• Repeat as many times as you want in the time you have allotted.

✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.