5 Minute Mindful Moment

Easy Mindfulness Practice to Reduce Stress at Work

mindfulness skills:
- Observe with curiosity
- Allow things to be, without trying to change them
- Let go of any expectations you have

Become aware of your body, what sensations do you feel? (i.e. warmth, tingingling, 1 min
tension)

What sounds can you hear? (i.e. computer, distant cars, your breath). 1 min

What do you see around you? (i.e. people, places, things, colors). 1 min

Close your eyes, relax your body, and take a few conscious breaths. 2 min
When you open your eyes write yourself a message for today.
Don't over think it. Write what your heart moves you to write.

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

 Body Awareness
Find Peace and Deep relaxation BY connecting to your body

Instructions: Scan the area of your body outlined below and notice what
sensations, if any, are present. Write your observations in the spaces provided.
Examples of sensations: warmth, cold, tingling, pressure, tightness, aching,
throbbing, numbness, etc. Spend 1-2 minutes on each area. Accept and allow
your experience to be without judging it or trying to change it.

Feet

Front and back of calves

Thighs

Hips

Back

Stomach

Chest

Arms and hands

Neck, face, and head

Whole body

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

1 of 2

Releasing the Energy of Shame

Exercise for Finding Balance in Mind and Body and releasing shame

10 Steps To Releasing the Energy of Shame

This exercise is designed to help you become aware of the bodily sensations,
postures, and deep-rooted memories associated with unconscious shame. By
doing so, you can release it from your nervous system. For some, this exercise
will be more effective than changing thoughts and behaviors, because once
the energy of unconscious shame is released, its effects also dissipate.

As you follow these steps, trust your intuition to guide you. Trust that
whatever comes up, is right for you. If at any time the exercise feels
uncomfortable, stop and take some time to ground yourself. It is also
recommended that you work with a therapist if needed.

Step 1: When you’re triggered or notice shame-based thoughts and feelings, start
by paying attention to your body.
What sensations do you notice? Are there physical signs, such as tightness in
your chest, throat, solar plexus, or stomach, increased heart rate, shallow
breathing, etc?
What does your posture indicate about your mood and sense of self? Are your
shoulders slumped? Is your gaze lowered? Are you instinctively trying to make
yourself small?

Step 2: Notice what you feel like doing and what actions you instinctively want to
take when you experience shame. How does your body want you to act?

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

from the article: inherentpeace.com/is-unconscious-shame-behind-your-self-doubt
2 of 2

Releasing the Energy of Shame

Step 3: Do these physical signs bring up memories or childhood experiences? If so,

take a moment to cultivate compassion and kindness for your inner child.

Step 4: Return your awareness to your posture when you are ready. Has it
changed? If so, do you sense the energy of shame increasing or dissolving? Or do
you feel a sense of detachment?

Step 5: Once you feel like you’ve identified your physiological responses, begin
breathing slowly and gently into them. Pay attention to the rise and fall of your
belly or chest. This rhythmical deep breathing can calm the nervous system and
reduce tension.

Step 6: Is there a specific physiological response that draws your attention more
intensely? What do you notice when you bring your attention to it?

Step 7: Are there any areas of your body that feel more relaxed and at ease? Bring
your attention to this area. Notice if bringing your attention to this area changes
how you feel.

Step 8: Return to the feelings of shame if they are still present. Which part of the
body draws your attention the most now?

Step 9: Spend a couple of moments thinking of a time when you felt the opposite
of shame (ie. empowered, worthy, strong, confident). Notice if staying with this
memory helps to discharge the energy of shame.

Step 10: Practice shifting your attention between sensations of shame and deep
breathing, bodily discomfort and relaxation, from shame to memories of
confidence and empowerment until you feel more balanced and at ease

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

from the article: inherentpeace.com/is-unconscious-shame-behind-your-self-doubt
 1

Guided Body Scan Meditation Script

For Deep Relaxation and Inner Peace

Duration 20-25 minutes

https://inherentpeace.com/body-scan

This is a guided body scan meditation.

Find a comfortable and quiet space where you will not be disturbed. For this meditation, if
you need to sit in a chair feel free to do so. However, when practicing the body scan it is best
to lie down on the floor or on a mat.

Lie down on your back with your feet shoulder-width apart and falling away from each
other. Place your arms at your sides but not touching the body, and keep your palms open
and pointing up towards the ceiling. If you need additional support, you can place a pillow
under your knees and perhaps one under your head.

Begin this meditation by bringing your attention to your entire body, noticing how it feels as
it rests on the surface that it is on. Become aware of any areas of tension and discomfort that
you may be feeling, and just take a moment to make any minor adjustments to your posture
if needed. Allow yourself to lie in a way that feels right for you.

When you’re ready, close your eyes and take a deep breath in and exhale slowly. Again,
breathe in deeply, and exhale gently. Take one more deep breath in and as you exhale,
releasing any tension as you notice the air moving out of the body.

And now, let your breathing fall into a natural, slow, and steady rhythm, to find more
balance within.

Next, shift the focus of your attention to the toes of your left foot. Without thinking about
your toes and without moving them, see if you can distinguish all five toes. Allow yourself to
fully experience the toes of your left foot and become aware of any sensations that are
present in this area of the body.

You may discover that your toes feel warm, or cold, or tingly, or perhaps there are no
sensations at all. Whatever you find, accept, and allow your experience to be as it is—without
needing to change it.

inherentpeace.com | @inherentpeace | ravelle@inherentpeace.com

 2
Guided Body Scan Meditation Script
Now, take a deep breath in and allow the air to move all the way down to the toes of the left
foot. As you exhale, letting go of the toes and bringing your attention to the sole of your left
foot, feeling the top of the foot, the ankle, and noticing your heel resting on the floor.

Taking a moment to fully occupy this region of your body. Notice what is here to be
experienced and just letting it be even if you find it unpleasant or uncomfortable. Also,
rather than just thinking about your foot or envisioning it in your mind’s eye, simply be
aware of what you are experiencing without needing to think about it at all.
If any feelings of drowsiness arise, open your eyes and continue the practice with your eyes
open.

Breathe in bringing the breath down into the left foot, and as you exhale, shift your focus
away from this area of the body, and bring your attention to the left calf, and the shin, and
the left knee. Becoming aware of everything that there is to notice and taking a moment to
recognize all the sensations that are present here.

Simply making peace with whatever arises and passes.

On your next inhale, breathe into this section of the body, and as you exhale shifting the
focus of your attention to the left thigh, and the left hip, and including the groin. Feeling the
front and the back of the thigh, and inside of the groin, and the outside of the hip. Taking a
moment to fully rest in this region of the body.

If you noticed that your mind has begun to wander, just notice what is on your mind. You
may experience thoughts coming and going, or feelings arising and passing, just be aware of
them, accepting them and letting them be without pushing them away. Then, gently shift
your focus back to your left thigh.

Let yourself breathe into it, and then slowly exhale letting go of the left thigh and shifting
your attention to the toes of the right foot. See how quickly your attention can move from
one space to another. Also, let’s include the sole of your right foot, the ankle, and the top of
your right foot. Seeing all that is here in this moment to be experienced as you witness this
section of the body.

Letting go of the mind’s tendency to interpret or judge your experience, and just being aware
that you are aware.

inherentpeace.com | @inherentpeace | ravelle@inherentpeace.com

 3
Guided Body Scan Meditation Script
Now, inhale down into your right foot, exhale and move your attention to the right calf, and
shin, and right knee. Seeing if you can fully immerse yourself in this area of your body.
Finding what is here and embracing your experience in this moment, wholly accepting it,
and allowing it to be as it is.

When you’re ready, inhaling into the right calf, and shin, and knee, then, exhaling and
bringing your attention to your upper right leg. Sensing all that is present in the right thigh,
the inner groin, and outer hip, being fully present with this section of the body. Feeling it as
it rests on the surface that you are on and giving your right thigh your full attention in this
moment.

Take a deep breath in, bringing it down to your right thigh and on the out-breath letting go
of this area of the body and becoming aware of your hips, the genitals, and bottom, as it rests
on the surface that you are on. Taking a moment to just be in complete awareness of this
region of the body.

Allow whatever is unfolding, even if you dislike it or find it uncomfortable. If a thought or

emotion or sensation comes, just accepting this as part of this moment, and recognizing it as
part of your whole experience.

Now, inhaling down into the region of the hips, and breathing out as you shift your
awareness to the lower back and lower abdomen just below the belly button. Checking in
with what you are sensing, whatever is here in the lower back and lower abdomen to be
witnessed and felt. And perhaps noticing if there is any heaviness or tension. Keeping space
within yourself to surrender to your experience even if you find it unpleasant.

If at any moment you are finding a deeper meaning in your meditation, feel free to tune out
my voice and allow yourself to be guided from within.

When you’re ready, taking a deep breath into the lower back and lower abdomen, and on the
out-breath, bringing your awareness to your belly and mid-back, and also including the
solar plexus just below the ribs. Feeling how the belly rises and falls as you breathe in and
out.

Next, take a deep breath in and letting it fill your abdomen feeling the sides of the belly
expanding, and now contracting as you exhale slowly and gently.

inherentpeace.com | @inherentpeace | ravelle@inherentpeace.com

 4
Guided Body Scan Meditation Script
If you are sensing any warmth, tingling, or perhaps tension, release it on your next exhale
if it wants to be released.

Now, taking one more intentional breath down into the belly and mid-back, and as you
exhale, letting go of this part of the body and bringing your attention to both of your
palms. Letting your awareness also expand into the wrists and forearms, and we’ll also
include the upper arms and shoulders. Seeing if you can fully immerse yourself in both
arms at the same time.

As you rest in awareness of the arms, notice what sensations you are feeling. Opening to
this region of the body and inviting whatever comes to be a part of your experience.

Now, bringing your next in-breath into your shoulders and releasing it out through your
fingertips as you let go of the arms and shift your attention to the chest and upper back.
Taking some time to be with this part of the body, being aware of whatever is unfolding
moment-to-moment as you fully inhabit the chest and upper back.

Seeing if you can sense your heart beating. If feelings and thoughts come up, just
welcoming them into your experience. Acknowledge them, and then gently and
diligently, fully immerse yourself in this space of the body.

Checking in as well to see if there is any warmth, tension, pain, or any sense of
overwhelm or intensity that you might find in the chest and upper back. Just observe and
allow whatever is happening to be as it is.

Now, let’s breathe into the chest and upper back, and let go as we exhale so we can move
into the neck and throat. This area is often a space where we may become aware of
emotions and tightness. So, whatever you find here, accepting it fully and cradling this
region of the body in your untainted awareness. Feeling the back of the neck and the
throat and witnessing whatever is here to be felt and breathing with it.

When you’re ready, inhale down into the throat and with the out-breath, shift your
attention to your face. Becoming aware of how your face feels and letting go of any
tension in your jaw or forehead. Include the back of your head in your awareness as it
rests on the floor and be aware too of the crown and top of your head.
inherentpeace.com | @inherentpeace | ravelle@inherentpeace.com
 5
Guided Body Scan Meditation Script
Noticing how you can allow your awareness to fully inhabit the head, while also being
aware of the outside where your head meets the space in the room.
Let your next inhale fill the entirety of your head, and as you exhale let go of this region
in the body.

Let your next inhale fill the entirety of your head, and as you exhale let go of this region
in the body.

Now, bring your attention to the body as a whole. Letting your body melt into the surface
that it rests on. Being aware of how it feels and any sensations that are arising. Taking this
time to discover the inner-energy field of the body. Sensing that as your awareness rests
here with the body, that you are feeling this inner-energy field more and more, moment
to moment.

If your mind has been wandering away during this practice period, accept this as part of
your experience without judging yourself for it. You are learning how your mind works
and this too is a natural progression of any meditation practice. You are seeing just how
the nature of the mind tends to be as it drifts and dreams.

You are also learning how easily your attention can move from one space to another, from
one thought to another, from a sound to a feeling, as your attention can jump about, but
also recognizing that it is possible to let go and refocus.

As you continue to practice meditation, you will grow in discernment and wisdom, and
learn to let things be as you find them. You’ll notice that your practice can spill over into
your daily life making it more beautiful, calm, and peaceful.

When you’re ready, you can wiggle your toes and bring your attention back to the room
that you are in. Then, slowly, and gently, open your eyes.

May you be happy and well,

Ravelle

Inherent Peace | Spirituality, Mental Health, & Self-Discovery

Embrace the peace of your True Self

inherentpeace.com | @inherentpeace | ravelle@inherentpeace.com

 Mindful Sorting Activity
Find clarity and space from thoughts, emotions, and physical sensations

mindfulness skills:
-Let go of judgment - Allow things to be - Observe with curiosity

Instructions:
- Find a comfortable space where you
can sit quietly and will not be disturbed
- Take a moment to center yourself by
taking a few deep breaths and relaxing
your body
- Tune into your thoughts, emotions, and
physical sensations Thoughts
- Sort your inner-experience into the
appropriate section
- Be specific and detailed
- Take your time and notice everything
you are experiencing with curiosity
- Accept and allow your experience
without trying to change it

Emotions Physical sensations

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

 “Walk as if you are kissing the Earth with your feet.” – Thích Nhất Hạnh, Zen Master

Walking Meditation
Mindful walking is a Buddhist practice that can reduce stress, and decrease anxiety and
depression. It calms the mind, relaxes the body, and connects you to your environment.

For this practice, choose a safe environment that is not too busy and if possible, somewhere
in nature. Begin by standing still and breathing deeply for at least 3 breaths. Next, slowly
and gently take a few steps forward while paying attention to your feet and how they feel
when they lift from the ground and touch back down again. Walk slowly and feel the rhythm
of your feet. Notice how your arms move and your body sways as you walk.

Spend a few minutes walking and try to establish your own rhythm between breathing and
walking. For instance, each inhale might be 2 steps, and each exhale might be 3 steps. If at
any time you feel comfortable and balanced, close your eyes for a few steps and notice what
it feels like to walk with your eyes closed.

Now, open your eyes and notice your surroundings. What do you hear and see? Can you hear
birds chirping? Or cars passing by? Do you hear the sound of the wind moving in the trees?
Do you see clouds? Houses? Or perhaps planes flying above? Just notice what is in your
environment. What can you feel? Can you feel a gentle breeze or the warm sun on your
skin? See how your senses are reacting to your environment as you walk at a slow and
relaxed pace.

If your mind wanders, pause for a moment and stand still. Bring your attention back to your
feet and feel them firmly planted on the ground. Notice your legs, calves, and thighs. Is your
breathing fast or slow, shallow, or deep? Begin walking again while paying attention to each
movement in your body. Really tune into your body and your feet. Allow each footstep to be
a blessing to the earth.

Now, try turning around very slowly and notice what your feet and legs feel like as you turn
your body around. When you start walking again, feel yourself stepping into peace when you
inhale, and walking into harmony when you exhale. Inhale, peace, peace, peace. Exhale,
harmony, harmony, harmony. Keep to your own rhythm. Let each footstep be a gentle mark
of love and gratitude for the earth.

When you're finished walking, pause and become still. Close your eyes and feel what it is
like to just stand still. Let your body relax. Do you notice the energy moving through your
body? You can end your practice with a few deep breaths and slowly open your eyes.

CREATED WITH LOVE BY RAVELLE | INHERENTPEACE.COM

 Mindful Writing Activity
Easy way to calm a racing mind and find clarity
mindfulness skills:
- Let go of the desire for control or to achieve a specific outcome
- Let thoughts and feelings be, without trying to push them away
- Let go of any judgments and expectations you have

Become aware of the feeling of the pen in your hands. Without trying to write
words, move the pen around the box below and notice how it feels

Write whatever comes to mind. It doesn't need to make sense. If you have the
thought "I don't know what to write", then write that.

Breathe deeply and relax. Continue to write whatever comes to mind. You can even
write the word "relax."

Remember, let go of control. Don't worry about grammar/format or if you write

something negative or positive. What do you notice in this moment? Thoughts?
Feelings? Your Surroundings? Simply write whatever you become aware of.

If you need more room, write on the back of this page. When you're done, step back
and take a look at what you wrote, without judging it.

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

 Observe Your Thoughts & Find Clarity
Learn what thoughts currently impact youR Life the most

mindfulness skills:
- Show yourself compassion - Do not judge yourself - Let go of expectations

What thoughts are on your mind right now?

What thoughts grab your attention the most?

Are the thoughts that pull your attention more: Negative or Positive

Rate how much you believe these thoughts to be true

1 - 10

What questions cross your mind the most in your life?

How much time do you spend thinking about these questions?

What emotions do you experience when you focus on these thoughts and questions?

How have these thoughts impacted your life?

How would you feel without these thoughts?

How do you currently manage your thoughts and feelings? Is it helpful or hurtful?

How can you challenge these thoughts and change your perspective?

What are you committed to doing to move forward?

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

1 of 2

Tapping Into Nature's Spiritual Presence

for Becoming more present and calm, and tapping into nature's wisdom and healing energy

Simple Practice for Connecting to Mother Nature’s Spiritual Presence

Nature's spiritual presence makes it easier to be present and calm, and to
connect to our instincts and intuition. This simple practice is for quieting the
mind, connecting to oneself, reducing stress, and releasing chaotic energy
from the body. Each step is designed to help you tune into the wisdom and
spiritual presence in nature to promote healing and spiritual freedom.

As you follow these steps, trust your intuition to guide you. Trust that
whatever comes up, is right for you. If at any time the exercise feels
uncomfortable, stop and take some time to ground yourself. It is also
recommended that you work with a therapist if needed.

To get the most out of this practice, spend at least 3-5 minutes with each step.

Step 1: Find a safe and comfortable space outdoors.

Choose a place outdoors where you feel safe. It can be in your yard, on your
balcony, or in a forested area. Perhaps somewhere with a body of water, a field
with trees, or a garden, if any of these are accessible and call to you.
Feel free to sit, stand, or lie down. Just be comfortable.

Step 2: Breathe
Notice your breathing. You can do this with your eyes closed or open. Is your
breathing deep or shallow, fast or slow, obstructed or free-flowing, warm or cool,
noisy or quiet, labored or effortless?
If your breathing feels uncomfortable, take some time to adjust it.

Step 3: Choose An Anchor

Choose the anchor that feels more natural and grounding for you. Use it at any time
during the exercise to restore balance and calm.
Breath as an Anchor: Begin making your exhales longer than your inhales. For
instance, inhale for a count of 3 or 4 seconds, and exhale for a count of 6 or 8
seconds. Or use any breathing technique or pattern you prefer.
Body Awareness as an Anchor: Find a part of your body that feels relaxed. It can
be your hands, feet, or any area of the body that feels calm. Focus your attention
on this region of the body until you feel grounded.

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

from the article: inherentpeace.com/healing-through-natures-spiritual-presence
2 of 2

Tapping Into Nature's Spiritual Presence

Step 4: Notice
Once you feel at ease, actively notice your surroundings. What is there to see,
smell, and hear? Do you feel present and alert, or foggy and dissociated as you
look around. Simply notice how you respond to your surroundings. If needed,
return to your anchor in the previous step.
This type of "noticing" is meant to be relaxed and observational. So, it is not
necessary to label or judge yourself or your environment. Allow whatever colors,
shapes, sounds, scents, and movements to simply be in your field of awareness.
Do you hear bugs, birds, or people? Can you see the trees swaying in the wind? If
you are near water, what does it feel like to listen to the stream? Did you know
the sound of falling water can assist in meditation and relieve stress?
You may notice that there's a lot you aren't noticing. This is progress! So, be
gentle with yourself as you get to know your chosen surroundings.

Step 5: Feel
What can you feel? Can you feel the wind or the sun? What does the air feel like
on your skin? Is it cold or warm? breezy or still?
How does it feel like to place your hand on the earth or on a nearby tree or rock?
When we are not present, it is hard to notice how our bodies interact with the
world around us, so take your time.
If possible, take your shoes off. Notice what your bare feet feel like on the
ground. Is the ground warm or cool? firm or soft? wet or dry? Did you know
walking barefoot on natural surfaces can help calm our nervous systems?

Step 6: Connect
By following our natural instincts, we connect to ourselves and nature. Notice
what your instincts are telling you and be guided by them. Do you want to have
more boundaries or more connection with your environment? Do you have an
impulse to walk toward or away from something? To hold something in your
hand? To close your eyes? Or to look around, explore, or rest?
Do you have an impulse to walk toward or away from something? To hold
something in your hand? To close your eyes? Or to look around, explore, or rest?
What does your intuition want to communicate to you? What is nature teaching
you at this moment?
As you connect with your nature, do you feel more like yourself? Or do feel
detached and distracted? Whatever your experience is, noticing it is a sign that
you are becoming more present and connected.

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM

from the article: inherentpeace.com/healing-through-natures-spiritual-presence
 Self-Worth Assessment
Learn what Patterns fuel your mindset and drive your behaviours
mindfulness skills:
- Objectivity - Openness - Self-awareness - Self-compassion

How often do you do the following? Very Rarely Very Often

1 2 3 4 5
Judge and criticize yourself
Talk negatively about yourself to others
Beat yourself up for making a mistake
Blame others to avoid owning a mistake
Doubt yourself or tell yourself "I can't do it"
Judge, criticize, or laugh at other people
Compare yourself to other people
Struggle to say no and turn down requests
Feel guilty putting yourself first
Struggle to ask for help when you need it

What are your take aways from this assessment?

What would you like to do differently? What behavior do you want to change?

How has the behavior served you? How has it hurt you?

What would things look like if you were free from this unhealthy pattern?

How will you make changes today to do things differently in the future?

Write yourself an affirmation, a message you want to remember

CREATED WITH LOVE BY: RAVELLE - INHERENTPEACE.COM