Relaxation - Attention To Sounds And Body

For some people, focusing closely on the breath can increase awareness of physical sensations and contribute to feelings of anxiety, breathlessness, or panic. In this brief relaxation exercise, Carla will guide you to gently focus on sounds and different parts of your body, helping to shift your attention away from worry and threat monitoring and towards neutral, present-moment sensory experiences. By focusing on sounds and body sensations rather than the breath, this practice offers an alternative pathway to relaxation for those who find breath awareness uncomfortable or activating.

Transcript

Hello and welcome to this brief relaxation exercise which will focus on attention to sounds and parts of the body. Start by really finding a comfortable position. Either sitting, Or lying down. And if it feels right for you. Gently close your eyes. Asserting a sense of gravity. The parts of your body that touch the chair, The bed or the floor. Allowing the body to settle. Making any small adjustments so you can feel comfortable and relaxed. As you settle. And find a comfortable position. Bring your attention to the sounds. Notice the sounds you can hear in this moment. Not trying to name them or judge them. Or find out where they're coming from. But simply hearing. As if today you were hearing for the first time. See if you can notice. The most distant sounds. Sounds from outside. Bringing now your attention. To the suns that are closer to you. You See if you can notice the sounds near. And fun. At the same time. Letting go to the attention to your hearing. And now bringing the attention to your body. As I name the parts of the body. Gently direct your attention to the parts I named. Not noticing any sensations or even the lack of sensations you feel in the parts that are named. Starting with the very top of your head. Bring your whole entire attention. To that part of your body, To the top of the head. Your forehead. Now directing your attention. To the area between your eyebrows. Attention to the right eyebrow. Left eyebrow. Bridge of the nose. Tip of the nose. No strums. After late. Form a loop. Releasing any tension in the jaw, Letting go. Now bring your attention to the whole face as one unit. Allowing your cheeks to soften. Your eyelids. To soften. To the right. Side of the body. Direct your attention now to your right shoulder. Right upper arm. Elbow. Forearm. Wrist. Palm of your right hand. To the finger. Starting with your thumb. Index finger. Middle finger. Ring finger. Little finger. Attention now to the back of your right hand. Back to the wrist. For arm. Elbow. Upper arm. Shoulder. Feel your entire right arm. Now to the left side. Left shoulder, Upper arm. Elbow. Forearm. Left wrist. Palm of your left hand. To the fingers of the left hand. Starting with the thumb. Index finger. Middle finger. Ring finger. Little finger. Back of the left hand. Breast. For arm. Elbow. Up arm. And shoulder. Feel your entire left arm. Now bring your attention to your chest. And the sensations you can feel in your chest. Abdomen. To the right side. The right hip, Pelvis, Right thigh, Cuff. And cool. So of the right foot. Big toe. Second toe. Third toe. Fourth toe. Little toy. Top of your right foot. Ankle. Cough. Me. Feel your entire right leg. Moving back to the pelvis. And to the left side. To your left hip. Left thigh. Me. Can. And cool. Sole of your left foot. Big toe, Second toe. Third toe. Fourth tone. Little toe. Top of your left foot. Ankle. K. Me. And tie. Feel your entire left leg. Now both legs together. Both arms together. The entire right side. The entire left side. Now to the back body. Bring your awareness to your upper back. Middle back. Lower back. Right buttock. The back of the right thigh. Cuff muscle. To the left side. The left. Bar top. Back of the left thigh. Calf muscle. Feel the entire back body as one. Bring your attention to the entire body, Back and front. And then Bring your attention to your skin. Notice the sensation. Of thin spatula skin. Perhaps the fabric. Of what you're wearing against this skin. Also noticing the cool air. On the parts of this skin. That are not covered. Bringing once again. Awareness too. Sounds. Now we're starting to bring awareness to the room. Back to where you are. Floor, Walls, Ceiling. Remember. Where you are. The time of the day. In when you're ready and the time is right. Gently open your eyes.