We'll explore a mindful body scan.
This is helpful when trying to fall asleep or at any point during the day where you have a few moments to sit and just find peace and find calm,
A way to maybe get into some stress reduction.
In order to start the body scan,
You can find yourself in a seated position or laying down,
So whatever's comfortable for you.
If you are going to lay down,
Lay on the back,
Have the ankles and the feet relaxed,
The arms out towards the side.
If you choose to be seated,
I just recommend finding that contact point with the ground.
So if you're seated on the ground,
Easy seat,
Kind of that crisscross applesauce style.
If you're seated in a chair,
Just to plant both feet into the ground,
Palms up or palms down onto the lap,
Whatever feels most comfortable for you.
And when you start the body scan,
It's really just about bringing awareness to each body part as we move through the body.
There's no judgment about what should be happening at each body part when you bring attention and focus to it.
But just notice what comes up along the way.
Notice what's there with you.
Not any fight or urge to change or statements of judge about your body.
So we'll start by bringing focus and attention towards the crown of the head.
So you can just focus the energy there.
Maybe notice any sensations that come along with your focus and attention.
Then bring that awareness and attention down to the tops of the ears.
Down the ears to the jaw.
Relax the jaw,
Creating that space between the teeth.
Letting the tongue relax.
Moving down the jaw,
The sides of the neck to the tops of the shoulders.
Maybe taking a few moments to lift the shoulders to squeeze them up towards the ears and then relax them down back to the space they were in.
Bringing that attention and awareness to the upper back.
Down the back,
The side waists towards the low back.
This is a space to stay with for a moment.
Notice any tenderness,
Any aching in the low back.
Maybe there's some adjustments you can do to make yourself more comfortable.
Bringing that awareness and attention to the front body,
The collarbone,
The ribs,
The abdomen,
The low belly.
Bringing that awareness down to the legs,
The hips,
The back of the thighs,
The front of the thighs,
To the knees,
The kneecaps,
The back of the knees,
To the calves.
Bringing the awareness,
The attention to the shins,
To the ankles,
And the tops of the feet,
To the toes.
Maybe spreading the toes nice and wide,
Stretching them all the way out,
Slowly letting them come back together.
Bringing the attention and awareness to the back of the heel,
To the soles of the feet.
Maybe noticing what's against the feet if you're laying down on the back of the floor on the heels,
If you're seated in a chair,
Maybe the temperature,
The texture against the soles of the feet.
Just notice that connection between your feet and what's beneath you.
Maybe consider bringing the hands onto the low belly,
Just connecting with the breath and the body here in the moment.
Notice how the body feels after scanning through all the different wonderful parts of your body.
Feeling the belly rise and the belly fall with each inhale and each exhale.
Feel free to stay here as long as you like.
For those that are ready to go back to your day,
Take one moment to stretch the arms overhead,
Point the toes,
So bringing kind of tension through the whole body in that over the head stretch.
And slowly release,
Relaxing the legs,
Relaxing the arms,
Maybe wiggling fingers,
Toes,
Gently blinking the eyes open if they were closed,
Just to come back into your surroundings in a gentle way.
Gaze around the room,
Making eye contact with objects there,
Recentering yourself in the environment that you're in.
And then taking this feeling towards the rest of your day.
Decent.
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Right.
Our morning routine can be just as important.
Thank you.
