I think we're all familiar with scrolling our social media.
It's something we do when we're bored or we're feeling anxious or just to work out some energy.
Today we're going to talk about a different type of scrolling,
A body scroll,
And I'm going to lead you through it.
It's different than a body roll because I'm not sure anybody wants to see me do that.
It's more of a body scan and we're going to start at our feet.
We're going to go all the way up to the top of our heads and we're just going to breathe,
Breathe relaxation into the different parts of our body.
And this is something you can do anytime you get that instinct to just kind of scroll or fidget and do this instead.
And it's a great way to reset anytime you need to.
So we're going to start just by sitting comfortably.
I like to sit legs crossed.
You can sit comfortably in a chair.
What's important is that you're relaxed and that you've got a straight back.
And we'll just close our eyes and start just by letting everything relax.
Just let calmness sink in.
Let's take a couple of deep inhalations through the nose and then let that go.
Another deep breath in.
Release it.
Breathing in.
Just letting go of anything you don't need.
Just breathe a couple more times on your own.
Settling into the space.
Settling into yourself.
Now we're going to gently bring our awareness to our feet,
Our toes,
And just notice any sensations you feel there.
Your feet tired?
Are they grateful for a break?
Let's take a deep breath in,
Breathing into your feet and your toes.
And as you release that breath,
Just relax your feet completely.
Now let's move our awareness to our knees.
Again,
Just noticing any sensations you feel.
Taking a deep breath into our knees.
Letting it go.
Letting our knees relax fully.
Now gently move your attention to the top of your legs.
Our legs do so much work and carrying us around and getting us where we need to go,
But now it's just a time to relax.
Take a breath into your upper legs and let it go.
Now bringing awareness to our stomachs.
Noticing any sensations.
Maybe you're hungry.
Maybe you're full.
Maybe there's some anxiety there.
Just breathe into it and just let anything go.
Now moving our awareness to our chest,
To our heart center.
Letting it relax completely.
Opening that heart wide.
Giving yourself some love right now for taking this moment in this time for yourself and to relax.
Now moving that awareness to our shoulders and our neck.
We carry so much tension and stress in that area of our body,
But just let it relax now.
Taking a deep breath into your neck and feel that sensation as relaxation and let that feeling of relaxation slowly move up the back of your head,
Over the top of your head,
Down over your forehead.
Imagine that feeling of relaxation running over your eyes like cold,
Cool water.
Just completely relaxing your face.
Now let's take another deep,
Deep breath together through our nose.
Letting that breath,
That energy flow throughout our body from the tips of our toes to the tops of our head.
Take a few more breaths on your own and just if you feel any tension left in your body,
There's any tightness,
Just let it go.
Just relax completely for this moment for you.
Now before we open our eyes and return to our day,
Hopefully a bit more refreshed and energized,
Let's just end with an affirmation or an intention that you need for going from this moment to whatever is next in your day.
Whether that's a reminder that you are capable,
That you are loved,
Set an intention of what you want to feel more of today,
Connection,
Purpose,
And just sit with that intention,
That affirmation for a few more seconds.
Breathing in through the nose,
Letting it go.
Now gently and at your own pace,
Open your eyes.
I like to shake things out a little bit.
Enter back into the rest of the day gently and hopefully this is a technique that you can use anytime you need it and especially when you feel that instinct to scroll,
Take some time for yourself instead.
