Welcome to the quick and easy body scan where we're going to take just five minutes to reduce tension and release anxiety.
Body scans are one of the most effective and fastest ways to drop out of the busy thinking mind and into the body to release the tension that we build up all day long,
Relax the nervous system,
Center ourselves in ground.
And if you're new to body scans,
Here's what to expect.
I'm going to call out different parts of the body and just bring your mind's eye to the location that's called out.
We're going to begin by noticing the breath.
The slow smooth inhales and exhales.
Notice the coolness of the air moving in through the nose and the warmth of the air moving out.
You might feel the breath in the chest rising and falling or in the belly expanding and releasing.
Now drop into the part of the breath that you feel most strongly the nose,
The chest or the belly.
We're using this area as an anchor whenever our mind wanders to thoughts,
Sensations or sounds.
Just know that that's normal and you can return to your breath whenever you need to.
And continuing to breathe softly,
Slowly.
Bring your attention to the top of your head.
Smooth the skin on the forehead.
Soften the muscles between the eyebrows.
The cheeks be soft,
Release the jaw.
Drop the tongue from the roof of your mouth.
Notice how that opens the back palate and softens the muscles in the throat.
In the back of the neck.
Noticing the base of the head scrolling down the spine.
Softening the shoulders down away from the ears.
Notice your upper back,
The muscles between your shoulder blades.
Continue scrolling down noticing your mid back,
Your lower back.
Notice the breath moving into and out of the back.
Now notice the front body,
The chest and the belly.
Notice that by un-gripping the muscles in the belly,
The breath can move more deeply and freely.
Allowing better oxygen exchange.
Allow your arms to be heavy.
Noticing your biceps,
Triceps,
Elbows,
Your forearms and wrists.
Notice your hands,
The backs of your hands,
The palms of your hands and fingers.
Any tingling sensations,
Temperature,
Pulse.
Notice where your hands are resting.
Let them be open.
Now notice your hips,
Where your thigh bone meets your hips.
Let your pelvis open.
Notice the weight of your body on your sit bones,
The backs of your thighs.
Letting yourself be held by the floor or furniture beneath you.
Notice the tops of your thighs,
Your knees,
Shins,
Calves,
Ankles and feet.
Notice the tops of your feet,
The bottoms of your feet,
Your toes.
Again,
Any tingling sensations,
Pulse,
Temperature,
Clothing.
Now bring your attention to your whole body,
Its weight,
Its shape.
Notice the parts of your body that are connected to the furniture or floor,
Really noticing that grounding,
That connection.
Notice any shifts of energy in your body as you continue to breathe and soften.
We'll take three final deep breaths in through the nose and out through the mouth.
Breathe in through the nose.
And exhale anything you don't need.
In through the nose.
And out through the mouth.
Breathe in through the nose.
And exhale out through the mouth.
Back to slow,
Smooth,
Natural breath.
Enjoying this relaxation that you've brought to yourself today.
Thanking yourself for showing up.
And begin to wiggle your fingers and your toes,
Inviting soft movement into the body.
And blink the eyes open.
