Hello it's Eve here with you.
So when we feel anxious it can be challenging both mentally and physically and it's common to experience a lot of tightness and tension in the body and knots in the tummy.
A great way to calm the body and soothe the mind is through a body scan.
So let's begin.
You can either sit in a chair or on the couch or if you like you can lie down and closing your eyes if that feels comfortable or lowering your gaze,
Softening the eyes,
Relaxing the jaw.
And let's start by taking a couple of slower deeper breaths.
A nice big inhale and a nice slow exhale.
And then breathing at your normal rhythm and rate.
And remember the body knows how to breathe.
Right now there is nothing else to do.
Feeling your whole body supported in this moment.
And it's okay if your mind feels really active and busy.
We're going to focus the attention on different parts of the body.
So I invite you to bring your attention all the way down to your feet.
Perhaps they are pressing into the floor beneath you or resting on your bed.
So gently observing the sensation of your feet.
And if it's helpful this idea of breathing in a sense of space and ease into each part of the body.
So feeling your feet resting on the surface beneath you.
Allowing them to relax.
And now shifting your focus to your calves and shins.
And letting go of any tension that may be present.
And it's okay if your mind keeps getting distracted just each time with a very kind attitude.
Just coming back to the body.
Moving up to your upper legs,
Hips and pelvis.
Breathing space and ease into the body.
Allowing the muscles to relax,
To soften.
And shifting your attention now to the torso.
Gently observing any sensations that may be present.
Perhaps the gentle rise and fall of the belly as you breathe.
And then moving up to your shoulders,
Arms and hands.
Breathing in space and ease.
Letting go of tension as best you can.
And moving up to your neck and face.
Relaxing and softening your jaw.
The muscles in your face.
As you reach the top of your head.
And taking a couple of deeper breaths here.
Feeling the whole body relax.
Letting go of any anxiety,
Any tension,
Worries.
And knowing that taking this time for you will hopefully mean you feel a little calmer and more at ease to manage what is happening around you.
Thank you for joining me.
Take care and you can return to this practice at any time.
