15 Minute Mindfulness Meditation | Body Scan

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Sometimes yoga teachers say the darndest things. 🤪

I went to a yoga class this week and the teacher said something that made my butt clench.

I understood the intention around it. I get what she was trying to say (perhaps) but it came out in such a way that was kinda triggering.

I think what she wanted was for us to be mindful. To pay attention to what we were doing, especially if we started to get fatigued.

But here's how it came out…

Yoga teacher: "And even if we take crescent lunge a hundred times, do it perfectly every time."

😬

A guy in the class actually laughed out loud when she said it. 😂

This brought back old memories of a time where I was so determined to nail a pose perfectly that I ended up hurting myself—physically and emotionally. For instance, I wanted to nail wheel pose so badly, because I thought not being able to do it meant something about me.

If there's one word I do not like to hear in my yoga class, it's the "p" word—perfect.

I am a recovering perfectionist. Hearing that I'm supposed to do it perfectly every time is a recipe for absolute disaster.

I cannot not—no, will not—do it perfectly every time. I have practiced my @$$ off to get better at not being a perfectionist. Sometimes, I have to work at not doing imperfect perfectly. It gets kind of meta—and I don't mean Facebook. Lol

Maybe you can relate—I need to throw perfect out the window. Rather than focusing on any form of perfection, I'm reaching for mindfulness. Mindfulness requires my awareness, focus, and attention to the present moment.

When I'm practicing being mindful, I can be more accepting of my thoughts, feelings, and bodily sensations in the present moment.

I will take mindfulness over perfection any day. If I'm being mindful, then I can feel when I'm fatigued and take a rest, rather than drilling through it because I want to be perfect. Do you see the distinction?

Some could argue that striving for perfection is a way to improve and grow. While improvement may be desirable, it's important to remember that yoga is a personal journey, and growth comes from self-awareness and self-compassion, not from chasing an unattainable standard.

This week's episode of Baptiste Power Vinyasa Flow Yoga with Kari is a 15 minute mindfulness meditation. In mindfulness meditation we are sitting in the simplicity of the present moment.

In this meditation the focus is on your breath, hands, feet, and the crown of your head.

Mindfulness meditation is a way to interact with yourself in the present moment through anchors like the breath and bodily sensation. While simple, these are powerful tools for getting the mind and the body in the same place at the same time—they are happening right now.

I do not assume malice on the part of the yoga teacher this week. I think what she really wanted was for us to pay attention. Asking students to pay attention feels a little less severe than asking for perfection.

I'd love to hear your thoughts on this topic.

Have you ever felt pressure to be perfect in your yoga practice or in other areas of your life? How do you approach mindfulness in your daily routine? Feel free to reply to this email or leave a comment on the video.

I hope you find this meditation practice useful. If you enjoy it, please consider hitting the like button, leaving a comment, and subscribing to my YouTube channel.

With love,

~Kari

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Transcripts:

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15 minute mindfulness meditation ===

Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptiste Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every week just for you.

Plus, if you join my Patreon, I will include extra bonus content like weekly meditations. Longer practice recordings and special surprises just for Patreon members. Your support means the world to me. Alright, sweet friend. Practice on.

Hello my friend. Let's meditate. Start by finding a comfortable seat, something underneath you like blocks, [00:01:00] bolster, a meditation cushion, or even a pillow. To create a little height so that your hips are a little bit higher than your knees.

Find a comfortable resting position for your hands. That could be palms face down, palms face up, or even one hand resting inside of the other with your thumb tips touching.

Lift your shoulders up to your ears. Roll them down your back and lift the crown of your head up towards the ceiling.

If it's comfortable to you, close your eyes or find a gentle resting position where you can set soft gaze.[00:02:00]

Start by noticing the sound of your breath,

even if there are other sounds happening around you.

Identify your sound.

This sound may be undetectable to others,

but to you, it is the sound of your life moving in and out of your body.

Notice the [00:03:00] effortlessness

of the breath flowing in and out.

Now bring your attention to the sensation of breath.

Notice the way it feels when the breath first enters the nostrils,

the cool burst of air. When it enters your nose,[00:04:00]

notice how the breath feels as it moves into your nasal cavity,

down your throat.

And fills your lungs and your belly.

Notice the sensation of the rise and fall of your belly and chest.

And then notice the way the breath feels when it leaves the body[00:05:00]

as the chest and belly compress. The air moves through your throat,

out of your nasal cavity, and exits through your nose with a warm, slow exit.

Just continue to notice these sensations.

And now bring your attention to your [00:06:00] hands.

Notice the weight of your hands

as they rest on your legs.

Notice the sensations that you feel or don't.

Notice if there's any temperature,

cool or warm, possibly neutral.[00:07:00]

Notice your thumbs.

Four fingers,

middle fingers,

ring fingers, and your pinky fingers.

Notice the palms of your hands

and the backs of your hands.

And then notice your feet,[00:08:00]

the weight of your feet.

Notice the points of contact between your feet and the floor, or any other parts of your body or your feet are touching.

Notice any sensations.

Notice the temperature.

Notice your [00:09:00] big toes.

Second toe,

third toe,

fourth toes

in your pinky toes.

The soul of your foot

and the tops your feet.

Now bring your attention to the crown of your head. Lift the crown of your head a little bit taller.[00:10:00]

Notice any sensations or tingling at the crown of your head.

Or maybe not,

but either...