Before You Start Writing: A Quick Body Scan

This practice is all about those precious minutes before you start. Whether you are about to start to work, write that paper or book, study for that exam, it is beneficial if we can take a breather so that we start off smoothly that we may perform to our best. No distractions but a breathing technique, body scan, and inquiry questions to relax our mind and body, reduce anxiety, and promote overall well-being. This session does not contain music.

Transcript

I accept Hello,

Unique learner.

Great you are here and that you are taking this time for yourself.

This practice is all about those precious minutes before you start.

Whether you are about to start to work,

Write that paper or book,

Study for that exam,

It is beneficial if you can take a breather so that we start smoothly.

I invite you to close off all sounds,

Notifications,

Disturbances and find yourself a quiet place to sit with a straight spine.

This is your time.

Wiggle your fingers and feet if you need to and place your hands loosely in your lap.

Now close your eyes if you haven't done that already.

Continue to breathe slowly and gently through your nose in and out of your mouth as you bring your awareness to the top of your head.

Just sense or imagine this feeling of relaxation beginning to spread down from the top of your scalp.

Keep breathing on your own pace through the nose and out through the mouth and focus on the muscles of your forehead.

Try to relax these muscles,

Allow your cheeks and jaw to soften and let go of all tension.

Now focus on your neck and shoulders.

Breathe through it,

It will be fine.

Try to focus on your arms,

Your chest and your stomach.

Do you feel tightness?

Are some parts closed off?

Keep breathing in through the nose and out through the mouth.

Are you feeling any emotions like anxiety or calmness?

Or both?

That's ok.

Now focus on your lower body,

Go deeper.

Your legs,

Feet and toes.

Now try to focus on your entire body.

Are there still some parts stuck?

Breathe through it,

It's ok.

Now ask yourself,

What is my intention for today?

What improvements can I make that will make my work easier today?

Can I be realistic and ask myself whose standards are these?

Can I make an honoring promise to myself that I will try and do my best?

Can I celebrate little achievements I make in the day?

How amazing is that?

In one practice you've thought about distractions,

A quick body scan and answered inquiry questions.

Well done!

Please thank yourself for this time invested in yourself.

And now open your eyes.