Day 3 - Body Scan (7-Day Anxiety Free)
Listen to this 20-minute practice to increase your body awareness. Let your mindful breathing help you come in touch with your whole body from within. This body scan practice naturally works on your anxiety triggers. It helps turn down their volumes and gradually takes you to a calm and peaceful state for relaxation and self-compassion.
Transcript
Find yourself a comfortable place where you are not interrupted.
You may choose to sit on the floor or on a chair.
Or in this exercise,
You may also choose to lie down,
If it's convenient for you.
Adjust your body so you feel this relaxation start to float from the bottom of your feet on the way to your head.
In this exercise,
We're going.
.
.
We're going to have an awareness,
A journey into our own body.
So whenever you are ready,
I invite you to gently close your eyes.
Yes.
Let's take three exhales through the mouth.
And with every exhale,
Release on the thoughts that are in your mind,
On the worries that are in your heart,
And on the tensions you do not need that you're holding on in your body.
Sit out and let them all go out.
Yes.
In the next inhale,
Let's return to your natural breathing.
Feel your breath as the body breathe in through the nose.
Feel the chest expand.
The belly rise.
Next you exhale.
Feel the chest release.
The belly fall.
The breath come out from the nose.
Take a few mindful breaths and let this help you become more connected to this present moment in the here and now.
Every now and then,
There might be a thought that comes and goes.
There might be noises in the background that distracts you from becoming mindful to your own breathing in the practice.
Whenever you notice that you are distracted,
Just breathe out and release even more.
Very gently but determiningly return to your own breathing in the practice.
Let your breath be the light that guide you to every corner of your body,
This precious body that you were born into.
Without it,
It doesn't matter what thoughts you have,
What emotions you have.
You can't turn them into action.
You can't experience them in life through your interactions with other people without this body.
So in this practice,
Let's return to our body awareness.
Let it help us increase our understanding of ourself and let that help you seek clarity into your own situation,
Your own power,
Your own source of creation right now.
Whenever you direct your attention,
Your breath will follow.
So let's direct your attention to your feet and feel that your breath touch the feet.
With that touch,
You feel how your feet are touching the floor of the crowd.
Feel the inner of your feet,
The corner of your toes.
Feel the bottom of your feet,
The temperature on your skin.
It is difficult for you to feel.
You might want to squeeze your muscle,
To squeeze them,
Squeeze them,
Then release.
Yes.
As you release,
You feel the plot sensation,
The tinkling sensation.
Your feet become alive.
You are alive.
Enjoy it.
And let this feeling start to follow your attention as you slowly move from the feet to your anchor.
On the way very slowly and gently to your knees.
Feel the muscles that connects the upper and lower part of your legs through your knees,
The bones.
You might also feel the weight,
The weight of your body on your knees.
You might want to release the muscle.
Use your breath as you're breathing.
And breathe out,
Release any tension,
Any tightness in the muscles.
Let your body be soft and soot and allowed any sensations that the body wants to show you to emerge from the surface of your awareness.
Yes,
Here are you my body.
Here are you my pain.
I see you and I know you're there.
You might want to say these words to your own body to acknowledge that you are now present to your own body.
Let's continue this journey to the upper thighs.
Feel the muscle.
Feel the connection.
Let it lead you on the way to where you're sitting or lying.
Feel the connection of the bottom of your,
Where you're sitting,
The heap,
The bones that connect your whole,
Your legs to your hips.
Feel if there is any tension,
Any tightness and let your breath again help your body to soften and soot,
To release and relax even more.
Yes,
It's okay if you don't feel,
If the feeling is not strong enough.
Just be patient to make this connection with your own body.
You always can squeeze your muscle to feel this connection even more and release to feel this relaxation even more.
Yes.
Continue this journey by moving your attention to the lower back.
Follow your spine from your sitting bones.
Slowly,
Lovingly scan your back.
Feel the muscles that connect,
Connect your back with the bones,
The spine that create the frame of your body on the way to your shoulder.
Relax your shoulder,
Let them drop.
Release any tightness inside the muscles and very gently follow the sensation from your shoulder down to your arms.
Feel the sensations on your arms,
On the way to your hands.
You may want to let go of your fingers,
Open your arms,
Let go and relax with every breath.
Yes.
Your arms connect to your heart,
To your heartbeats where you can feel your emotions.
It's important to become aware of how your arms are placing,
Whether you are holding your arms to protect yourself from something or you open and expand your arms to receive,
To become receptive.
Feel into your posture and choose the posture that make you feel most open,
Confident,
Congruent with who you are.
Take and feel the front of your body,
Your rib case,
Your heart beneath the rib case,
Your abdomen,
And all the inner organs inside your abdomen.
See if you can with every breath relax and release even more.
Allow the breath to very gently soften and soothe any parts inside your body that you feel tense,
That you feel tight.
Yes.
Now let's move your attention to the connection between your shoulder and your neck.
Feel the spine that connect from your neck,
The back of your head,
On the way to the top of your head.
Feel the sensation beneath your skin,
Under your hair.
If there is any tension in the head,
Release.
Release with every breath out.
Yes.
Let go of any thought,
Any feelings.
Simply feel what's made of your head,
The scalp of your head.
Feel your ears and feel into your face,
But really see it from within and become aware of the front head,
The eyebrows,
The eyes bulbs,
Your cheek,
Your chin,
Your jaw,
The inner of your mouth,
The connection to your throat.
Just feel your face from within and if there is any tension,
Any tightness in the muscle,
Release them.
Whenever you breath out,
Release them even more.
Yes.
Now in a full body breath,
Let bring your attention to any part of your body that might be suffering from any physical pain that might need your attention,
Your love and care.
Allow your breath to touch that part with your awareness to acknowledge that it is there,
That it has a message for you.
You don't have to understand what it is right now,
Just become aware of how your body is being carried by you,
By your doing,
By your way of living.
Is there anything you want to change or enter?
Is there anything you can do to make your body become more healthy,
Stronger,
More resilient?
Yes.
Say this to your body.
I know you are here for me and I will be here for you.
Your body is always with you.
Your body is always the only way for you to experience this life in its fullness.
Whatever you experience,
You experience it in this body.
And whatever you want to manifest,
You manifest them through this body.
So every corner of your body deserves your attention.
You can only become aware of your body if you can return to this present moment and connect to every experience you are having.
So remember that.
Remember to do this inner check-in with you frequently during the day.
With awareness you will know what is the best thing you can do.
And when you are healthy and strong,
Whatever you need to deal with in this life not only become easier but also possible.
May you be well.
May you be healthy and strong.
May you be loved.
May you always take care of yourself.
