Body Scan For Parents

Nurture yourself with this quick body scan , this practice will help you unwind those tense spots (mental tension, sore shoulders and clenched jaw) and relief the stress of caregiving. Breath consciously and steal back some calm and vitality, no meditation experience needed.

Transcript

We're going to start with a body scan. So let's start parents releasing all the tension from the day. We know it's a beautiful journey but also we have to nurture ourselves all the time daily, Twice a day if needed. It's a hard job being a parent. So we're going to release all the tension not only in the body but also the tension in our minds and our emotional tension as well. So lay down if you need so or sit still in a cushion and find a comfortable place. And let's start by closing our eyes. We're gonna take three deep breaths. So let's start by inhaling deep, Deep, Deep, Deep and we're gonna hold the breath. One, Two, Three and exhale, Release the tension. Inhale deep. Hold the breath. One, Two, Three. Exhale the tension. We're gonna inhale one more time deep, Deep, Deep. Hold it. One, Two, Three and exhale, Release the tightness in your body. Let's start by putting all our attention at your feet. Notice the fatigue, Just notice it, Do not cling to it. Just focus there, Put your attention and start feeling your body, All the parts of your body. Starting from your feet with the warm light, Brilliant light. We're gonna start scanning every little part of our bodies, Fulfilling it with this warm nurturing light, Full of vitality. So take a breath here, Exhale all the fatigue of the day. If you feel tired, Release it. So let's start moving upward into the legs. Feel the body with this light, Bringing all that vitality to all these little parts of our body, Not only legs but also the skin, Organs, The hips. Visualize this nurturing light fulfilling your belly and inside all the organs, Release the tightness. All the worries are gone with this nurturing light. Just for a minute, Seconds, Just release the tightness and feel a little bit of peace inside yourself, A little bit of relief every time you fulfill your body with this warm light. Inhale deep and exhale. Now let's start scanning our chest, Our shoulders. Remember, You're filling your body with a brilliant and white light, Full of vitality. And at the same time, It is a nurturing light. We feel it in our hearts by scanning the chest, The shoulders. And now we're moving upward into the jaw, Releasing all the fears, All the tension, All the emotions that have been hold here for a long time, The anger, The frustration, Unclench. Feel how this light brings us relief. Scan every little part of your body. If you need so, Inhale deep and exhale through the mouth. Release, Open your mouth if needed. Now scan your neck, Your face, The muscles of your face, Including your eyes. Feel how you feel more rested when this light is coming. You feel relief, Your forehead, And finally your head. And all your body is turning white with a brilliant white light and warm. And you are becoming the light. You feel more light, Less heavy, Less worries, Less thoughts, More calm down, More stillness. Less mental activity. This light is fulfilling yourself with vitality, With peace. Inhale deep. Hold it for five seconds. One, Two, Three, Four, Five. And exhale this stress or anxiety. Slowly rest on the top of your head. Like if you are seated in a cloud in that vast and beautiful sky and just rest for a couple of seconds, For a couple of minutes there. Let go anything that you are clinging to just for a minute. Just let it go now. Let it go and rest. Slowly and very, Very kind come back to your body. And little by little, Very, Very gentle, When you feel ready, You are going to open your eyes. Carry this awareness and calmness for the rest of your day. Namaste.