Hi,
I'm Dr.
Juana Bobby.
I'm a mom,
A medical doctor,
Double board certified in diagnostic radiology and lifestyle medicine.
We're going to release tension in our muscles.
This matters because our mind and body share one nervous system.
And when our muscles are tense,
That signal travels super fast to our brain and registers as stress or fight or flight danger.
We want to turn that signal down.
So we're going to relax the body.
You can hit pause if you need to,
Find a comfortable spot,
Sit down with your feet on the ground.
Close your eyes or lower them.
Now imagine a spotlight.
Bring the spotlight over the top of your head.
And just notice if there's any tension there on the top of your head and let it go.
Just release it on your out breath.
Let it soften.
Now bring that spotlight over your forehead.
Your eyebrows,
Your eyelids.
And just let the tension melt away from the muscles.
That it's softened.
And now over your jaw.
Your cheeks.
Your nose,
Your lips.
Even your tongue.
Just allow it to release.
Letting it relax.
Now on the next exhale,
Release the back of your head.
Your neck.
And shoulders.
Allowing your shoulders to fall away from your ears.
Now your chest,
Let it open and relax.
On the exhale.
And you're back.
Let it expand and release on the exhale.
Now your abdomen.
And lower back.
Release.
And now on the next exhale,
Release the tension in your spine.
From the top of your head all the way down your back.
Vertebra by vertebra by vertebra.
Letting all the muscles release just a little bit.
Now scan your body from head to toe and release any muscle tension that you find,
Even if it's just a little bit.
One more time on the next exhale,
Release any remaining tension from head down to your toes.
How do you feel right now?
Do you notice the difference?
Did you notice the tension releasing?
Did you notice where you were holding the most tension?
Now gently open your eyes.
How did that feel for you?
Now you can do that anytime,
Anywhere with a single breath.
Inhaling,
Try it with me.
And exhaling,
Releasing all the muscles in your face,
Your neck,
And shoulders,
And down your spine.
Did you feel that?
One more time,
Take a deep breath in.
And exhale.
And you can take that kind of body scan breath anytime,
Anywhere.
And you can also come back to this recording if you want to be guided through it.
Thank you for being here.
