Letting Go of Anxiety,
Mental Body Scan,
Deep Relaxation Practice.
Welcome to Mindfulness Meditation.
My name is Robin Albertson-Wren.
This session is a deep relaxation practice to allow yourself to settle your body and mind,
To let go of anxiety,
And to get out of your own way and back in touch with your physical being that has been working for you all along.
Get comfortable.
Allow yourself to find a relaxed position,
Laying down horizontally on the floor,
On your bed,
Or perhaps sitting up.
You may want to cover yourself with a blanket,
Allowing yourself to settle in here.
As human beings,
We spend a great deal of time in our own heads,
Thinking,
Planning,
Wondering,
Worrying,
Ruminating.
Sometimes that planning or remembering is fun or important,
But sometimes we find ourselves thinking the same thoughts over and over and we just want it to stop.
So this mental body scan practice is a great technique for helping yourself to fall asleep at night or to fall back to sleep if you wake up in the middle of the night.
So as you breathe in deeply through your nose,
Bring your attention to all your points of contact with the furniture or floor beneath you.
And as you exhale,
Really let yourself be held by the gravity of the earth.
Connect to the space beneath you.
As you inhale again through your nose,
Bring your awareness to the back of your head,
Noticing where it's resting.
Relaxing the muscles in your forehead.
Noticing the weight of your eyelids.
Breathing in any fragrances or aromas around you.
Tuning into sound.
Seeing if you can be aware of five different sounds.
Staying with each one until it changes or disappears.
Perhaps sounds of life around you.
Perhaps of nature.
Or engineering.
Perhaps the sound of your own quiet breathing.
Relaxing your jaw.
Allowing your teeth to separate slightly and your tongue to float to the top of your mouth.
Relaxing your shoulders.
Becoming aware of your shoulder blades beneath you or behind you.
The weight of your arms.
Your hands.
Noticing any sensation there.
Warmth or coolness.
Tingling.
Whatever is true for you.
Shifting your awareness to your chest and lungs.
Noticing the rise and fall of your ribcage as you breathe in and out.
Keeping your attention here at your chest and lungs.
Inhaling and exhaling.
Breathing in and letting go.
In and out.
Focusing on your stomach muscles.
Allowing them to expand as you breathe in.
And then drawing your belly button back toward your spinal column as you breathe out.
Staying here with your attention at your core for two more inhales and two more exhales.
Breathing in and expanding.
Breathing out and contracting.
Relaxing your hips.
Noticing the heaviness of your legs.
The bend in your knees.
Breathing in and bringing your attention to your ankles.
And then to the tops of your feet.
Noticing any pressure there.
Comparing them to the soles of your feet.
Your heels.
Becoming aware of how they're connecting you to the furniture.
To the floor.
Taking a moment to appreciate the physical workings of your body.
For your ability to breathe.
And move.
To contemplate.
To smile.
Perhaps taking a moment of gratitude for the way your body was able to move for you today.
To bring you to this spot right here.
To allow you to participate.
To be present.
Perhaps breathing in deeply and experiencing a little gratitude for this place.
For this space.
For your dedication to a moment of self-care.
Right here.
Right now.
.
You may want to bring some movement into your fingers or toes.
Slowly rolling over to one side if you are lying down.
Taking in a deep inhale.
And coming to a seated position wherever you may be.
Keeping your eyes closed for another moment or so.
And setting an intention for the days and the week ahead.
An intention being a word or phrase to guide you.
Whether it be.
.
.
Breathe.
Or notice gifts in myself and others.
Or gratitude.
Whatever it is,
Tucking it away in your heart,
In your mind to carry with you.
Until next time.
Thank you.
