Mindful Body Scan For Grief

A mindful body scan which may feel supportive during grief, due to the connection between the mind and body. It may support with a connection to the present moment, which can help to focus the mind during times of anxiety or uncertainty, which can often exist during grief. It may also help with the recognition of emotions, and the acceptance and release of these.

Audio editing and sound post-production by BrightVox Studios.

Transcript

And welcome to this body scan practice. I'm Charlotte. A meditation teacher. Accredited. By the British School. Of meditation. With a particular focus. Upon supporting people. Through grief. From my heart. I offer you this meditation. This mindful body scan. May feel supportive through the connection between your mind and body during grief. It may support you with a connection to the present moment. I offer you this connection to the body. Without trying. To change anything. But accepting feelings. Within it. If, As and when, They may arise. It could support you with the recognition and release. Of emotions. Which may have felt stuck in your body. Or you may feel an awareness of different parts of the body. There is not any specific way in which to feel. This experience is unique to you. In this meditation. You may want to focus your attention upon a specific part of the body, If that feels comfortable to you. You may want to focus your experience upon your whole body. You may want to leave out certain body parts. The experience belongs to you. You may feel your mind wandering. During the meditation. Death is common. And if and when. You notice this happening. Know that you can return to the breath at any time. In any way. Which feels comfortable to you. Perhaps you notice yourself returning to the present moment. You may now want to find a position which feels comfortable for you. Perhaps you choose to sit on a chair. Or a cushion. Or maybe you choose to lie down. You could begin to notice your body. In your chosen possession. Perhaps you feel an awareness of the surface beneath you. You may want to close your eyes or perhaps you focus your gaze upon a fixed point in the room if you prefer. We begin by breathing in a way which feels comfortable to you. Perhaps you notice through inhalations and exhalations. Maybe. You pause between these. In your own time. And in your own way. You may want to say in your mind. I am breathing in. I am breathing out. At your own pace. You could start by noticing your feet. Perhaps you haven't thought about them recently. You could direct your attention. And awareness there. You may notice a feeling in your feet. Perhaps you could label it. Or maybe you don't notice a feeling. The experience is yours. Maybe you notice a sensation. You don't need to know what it is. Just allow it to exist. You may want to direct your attention up towards your shins and calves, Continuing to breathe in your own way. There is nowhere else to be. Except for where you are. Write now. Perhaps the sensation feels different. In your calves and chins to your feet. If it does, Just notice and be aware of this if you like. You may now want to direct your attention. Up towards your thighs, Continuing to breathe in your own way. Maybe you notice a feeling or a sensation here. Or perhaps you don't. You could focus upon feeling present in your body. If that feels comfortable. For you. You may want to move your attention towards your hips, Continuing to breathe in your own way. And being aware of feelings here, If any. You could now focus your attention upon your lower abdomen if you like. Continuing with your breath, Noticing any feelings or sensations here or perhaps you don't. Remember that this experience is unique to you. You could now focus upon your chest if you like. Perhaps you place one or both. Of your hands over your heart. Or maybe you keep your hands just as they are. Continuing with what feels comfortable. Can return to the breath. Any moment. That you like. You may want to move your attention. Towards your back. Perhaps you notice the chair supporting you. Or the floor beneath you. Continuing to breathe in your own way and at your own pace You may want to move your attention towards your arms. Perhaps you feel an awareness of sensations, Or perhaps you don't. This practice is unique to you. There isn't a right way to feel. You could direct your focus to your hands now if you like. Continuing to breathe in your own way. Perhaps, You know, Focus upon your neck. Continuing to breathe in a way which feels comfortable to you. Perhaps having an awareness, Feelings or sensations here, If any. You may want to direct your attention now towards your head. Perhaps you feel your neck supporting you. You could start to notice any sensations in your face or perhaps you have an awareness of any thoughts arising. You could allow these to exist in this present moment if you feel comfortable. Perhaps there aren't any thoughts which arise. You could focus upon the breath if you like Maybe you return to labeling the breath here. Maybe you say to yourself in your mind. I am breathing in. And breathing out. Very gently. You may want to bring your attention. Back to the present moment. You may want to move your fingers and toes. Perhaps you'd like to stretch a body part or your whole body. There is not any way to move, Nor to move at all. You may want to acknowledge the connection to yourself which you may have experienced today. Even if it was just a moment of awareness or perhaps it was many. Remember that this. . . Is only the beginning. Of something new. You may want to feel an awareness of the chair or the floor beneath you. And very gently, You may want to flutter your eyes open. Or redirect your gaze. Thank you for sharing in this practice. Today.