Choose one body part to apply your focus. It can be any body part, but consider selecting a body part that feels as though it needs a little extra attention (for example, a previous or existing pain or injury). Close your eyes and focus wholly on that body part. Focus so much on that body part that you feel it begin to tingle. Then dedicate one-minute of breathing, focusing your breath into that body part. Imagine nourishing it with oxygen and light with every inhale.
Walk slowly around a room of your home. As you walk notice every detail associated with your walk using your senses to more profoundly connect with your environment: the feel of the floor against your feet, the feel of the atmosphere on your skin, the surrounding sounds of your home and those heard outside, the pace of your heart beating in your chest, how it feels to breathe as you walk.
Think of someone, hold them in your mind, and send them gratitude for 30 seconds.
Participate in one-minute of mindful breathing. Close your eyes and notice where you feel your breath: it might be the air moving in and out of your nostrils or the rise and fall of your chest or stomach. If you can’t feel anything, place a hand on your stomach and notice how your hand gently rises and falls with your breath. Work to lengthen your inhales and exhales as you breathe.
Decide on an aspiration. Close your eyes and ask yourself this question: What is my heart’s aspiration? Pause for 20 seconds. Write down what comes to mind. Perhaps it is to to be kind to yourself or others or to be patient.
Once you decide which aspiration you like best, say it out loud, close your eyes, and focus on your aspiration for 30 seconds as you breath.
For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’ You can substitute “you” for “I” and think of someone you know and like, or just send love to all people.