This is part of a short series called Mindfulness Made Simple,
A collection of gentle practices designed to help you relieve stress.
For the next few moments,
I'll guide you through an exercise called the body scan,
Which helps bring awareness back to the present moment by placing attention on various parts of the body.
Will notice what's present with curiosity and kindness without needing to change anything.
To get started,
I invite you to get into a comfortable position,
Whether sitting or laying down.
And simply notice the weight of your body in that position.
If it feels comfortable,
Close your eyes or gently gaze downward.
We'll start with the breath.
We're going to take Three deep breaths in and out.
And three deep breaths out.
Breathing in through our noses and out through our mouths.
Go ahead and take a deep breath in.
And a deep breath out.
A deep breath in.
And a deep breath out.
And a deep breath in.
And a deep breath out.
Notice how you're feeling in your body.
Let your breathing return to normal and simply notice the gentle rise and fall of your chest and stomach.
Now we're going to imagine a large spotlight shining on the top of your head.
Bring your attention to the crown of your head.
What do you notice?
See if you can observe any sensations.
Heaviness,
Tingling,
Tightness.
And on your next exhale,
See if you can soften that area.
Now the spotlight moves to your face.
Notice any tightness there.
Any tension between your brows.
Or around your eyes.
Notice if your jaw is clenched.
We often hold tension there.
And use your breath to soften any tension.
And if your mind begins to wander during this practice,
Remember that's normal.
It's what the brain does.
And simply bring your attention back to the breath.
And the spotlight.
Now we'll move the spotlight to your neck and shoulders.
What do you notice there?
No need to change,
Simply notice.
And with your breath,
Allow your neck and shoulders to relax just a little bit more.
Gently move the spotlight down to your chest and belly to the front of the body.
Notice how it feels to inhale.
And exhale.
Notice how the breath enters into our lungs,
Circulating in our bodies.
And allow to soften a little bit more with the exhale.
Move the spotlight to your back.
Notice any stiffness,
Tension.
Or aches.
And if your mind begins to wander,
Simply return to the breath.
Move the spotlight to your hips and thighs.
Notice any sensations in that area.
Then slide the spotlight down to your knees and calves.
Notice whatever is there.
Finally,
We'll move the spotlight down to our feet.
Notice the weight of your feet on the floor.
And slide the spotlight along the tops and bottoms of your feet.
What sensations do you notice?
We'll imagine in a gentle and symbolic way as if the body could breathe from our feet too.
Like the breath itself is now shared through the whole body from head to feet.
Breathe into your feet.
And as you imagine the soles of your feet breathing in,
See if you can send that breath throughout the body.
Scanning the body with the breath on the inhale.
And allowing the whole body to soften and relax on the exhale.
Now with a deep breath in.
And a deep breath out.
I invite you to become present to the space around you.
Will bring movement back into our hands and our feet.
And gently open our eyes and take in our surroundings.
It may even feel good to stretch a little.
Thank you for taking this time to care for your body and your attention with this body scan for stress relief.
