Welcome to today's 10-minute body scan.
For anxiety,
And nervous system regulation.
Take a moment to get comfortable where you are.
Allow your eyes to close.
Or simply soften your gaze.
Take a moment to notice.
That you are here.
You don't have to change anything.
You don't have to make yourself relax.
You don't have to make anxiety go away.
For the next few minutes,
We're simply going to notice.
What's happening in your body.
With curiosity.
And without requiring it.
To be different.
Begin by noticing your breath.
There's no need to take a deep breath.
Just notice the breath.
That's already happening.
The body breathing in.
And the body breathing out.
Maybe the breath feels slow.
Maybe it feels shallow.
Maybe you notice tightness.
Whatever you notice is okay.
Or not using the breath.
To make anything happen.
Or simply noticing Now bring your attention.
To the top of your head.
Notice whatever sensations are present there.
Coolness.
Tingling or perhaps very little sensation at all.
Slowly bring your attention down into your forehead.
Notice if there's any tension around your eyes.
The temples.
The jar.
You don't have to release it.
If it softens naturally,
That's okay.
If it doesn't,
That's okay too.
We're practicing allowing the body to be exactly as it is.
Bring your attention into your neck.
And shoulders.
Notice what you find may be having it.
Maybe tightness.
Maybe ease.
See if you can simply make room for whatever sensation.
Is here.
Now notice your arms.
Your upper arms.
Elbows.
Forearms.
Hands.
And fingers.
Notice where your hands are resting.
Notice temperature.
Pressure.
Maybe you can feel a pulse.
Maybe you notice nothing in particular.
There's nothing you're supposed to find.
Now bring your attention to your chest.
This can sometimes be an area where anxiety makes itself known.
Maybe you notice your heartbeat.
Tightness.
Movement.
Energy.
If you notice something uncomfortable,
See if you can resist the urge to immediately label it.
Has a problem.
Instead?
There's a sensation.
That's all we need to know right now.
You might gently remind yourself.
I can notice this without needing to change it.
Now move your attention into your abdomen.
Notice the movement of your body as you breathe.
Notice any tightness.
Cluttering.
Heaviness.
Or discomfort.
And again,
Nothing needs to be fixed.
Bring your awareness into your back.
Your upper back.
Middle back.
Lower back.
Notice where your body is being supported beneath you.
Allow yourself to feel that support.
Now bring your attention into your hips.
Your thighs.
Your knees.
Your lower leg.
Your ankles.
Your feet.
And all the way down to your toes.
And now,
If you can,
Allow your awareness to expand into your whole body.
Body.
One body.
Breathing.
Feeling.
Existing in this moment.
Maybe there is anxiety here Maybe.
.
.
There is restlessness.
Maybe there's calm.
Maybe there are several things happening at once.
See if you can allow this moment to be exactly what it is.
Not because you like.
Every sensation.
But because you don't have to fight every sensation.
For those of us in recovery,
This can be an especially important practice.
Sometimes we've spent years learning how to quickly change an internal experience.
Recovery gives us an opportunity to learn something different.
I can notice what I'm feeling without immediately escaping from it.
Your nervous system.
Doesn't need you to perfectly control it.
Your body doesn't need to feel calm.
For you to be okay.
You can simply notice.
This is what I'm experiencing right now.
And allow yourself to stay.
As we finish.
Bring your attention back.
To your breath.
Notice one inhale.
And one exhale.
Feel the surface beneath you.
Maybe gently move your fingers.
Your toes.
And when you're ready.
Allow your eyes to open.
And carry this with you.
I don't have to change every feeling that comes through my body.
Sometimes I can notice.
Allow and continue.
