• Karla Hollan

#28: Hoot Hoot

This is our final Mini Mindful Moment in the 28 day series....ENJOY!

When I was beginning my own “mmm” the other day, I intentionally scanned my environment slowly with head/neck movement. It felt good to my neck and it made me think of owls (so here they are a part of our mmm). I envy their full neck rotation. I love their calm and insightful demeanor. I wish that I could perch and watch from above like they can.

Years ago, I used to do a ‘mind over matter’ motion when I couldn’t seem to get something out of my head. I would slowly rotate my chin to the right and left to internally and consciously say “no” to certain things. These things were usually doubt, fear, a negative thought pattern, or an old perception.

During these last 28 days, I have had to say “no” to some things: (1) Frustration regarding early morning computer issues (2) Perfection with wording, recording, self imposed demands, and (3) Fear of rejection and criticism. I learned to choose peace over frustration and perfection. I learned to accept the feeling of vulnerability and face it with courage. I learned how much I cherish friends/family for letting me tell my story and share my heart. Thank you for joining me this last month.

Now, lets practice mindful breathing and saying “no”.

Find a place (preferably outdoors) where you won’t be interrupted. Sit comfortably and tall. Start with that controlled out-breath you have been doing, emptying your lungs as much as you can.

Inhale through your nose and lengthen up through your spine. Exhale slowly and completely, while tucking your chin ever so slight. (Your head is directly in the plum-line of your body).

Inhale and begin to move your head to the right. Exhale with your eyes looking over your right shoulder. Stay here for your full inhale relaxing into any natural beauty you see.

Exhale; Slowly turning your head to look over your left shoulder. Inhale a full breath in through your nose while you stay turned to the left. See the wonders around you.

Exhale as you slowly bring your head back to face the right. Inhale; Soften the jaw, face, and eyes.

On your exhales, you slowly move through center to the other side. On your inhales, you stay rotated - now making an intention to say “no” to something specific that no longer serves who you are.

Stay with this scanning/saying“no” movement for a few more breath cycles. Be mindful of the breath moving the head motion.


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