I am so glad you have stopped whatever you were doing to join me now.
Let us get our body and mind into a calmer state.
Please sit someplace where you are unlikely to be disturbed over the next few minutes.
We are going to start with three deep slow breaths.
Breathing in this manner resets the nervous system and slows the heart.
We will breathe deeply in through the nose and then exhale slowly out through the mouth.
Let us begin.
Breath two.
Breath three.
Great.
Now let us pull our unconscious mind away from the control it may have over us now.
Let us check in with our bodies.
Breathing from our feet,
We are going to slowly scan the body to the top of the head.
Let us begin.
How do your feet feel now?
Can you feel the ground through your shoes?
How do your toes feel inside the shoes if you are wearing them?
If you are not wearing shoes,
How do your toes feel on the surface of the ground?
Don't analyze.
Just observe the feelings being given off by your body through this scan.
There is no good or bad.
There just is what part of your body is telling you during this scan.
Now let's move up to the shins.
How does the lower part of the legs feel?
Warm,
Cool,
Tight,
Loose.
Observe those feelings.
Let's move up to the thighs.
That sensation is coming from them during this scan.
Observe what they are trying to tell you.
Coming up to the stomach,
Is it tight?
Is it relaxed?
How do the clothes feel that are in contact with your belly?
Remember you are here during this exercise to do nothing but observe the sensations of the body as we continue through the scan.
Let's bring the focus up to the chest area.
Take one more deep breath at this point of the scan.
What are the observations you have of this part of your body during the inhalation and exhalation?
Let's move to your neck.
Tension has a tendency to collect in muscles of the neck.
Is your neck tense now?
Is it tight?
Maybe your neck is feeling loose and relaxed.
Observe these feelings.
Now let's observe our head and face.
Does your face and head feel warm?
Does it feel cool?
Does your jaw feel tight?
Are your teeth gritted?
Or is it loose and your mouth hangs with lips gently apart?
Maybe no sensation at all is coming from your head and face.
Just what do you observe?
Now I would like to take the next minute with you to slowly scan from your head back down to your feet.
Don't stop at any point.
Just slowly move your way down the body seeing if there are any sensations you encounter on your journey.
Just like we did on the way up to your head.
Remember,
There is no good or bad here.
You are not analyzing why you feel what you feel.
Just being aware of the sensation itself is what this is all about.
I'm going to ask you to do that scan from head to toe now and I will join you shortly.
Great.
We will always face unpredictable moments in our life.
When our minds will want to take us over,
Please know that this is totally normal and very common.
Our goal is to better understand when these moments come that we have the tools that can dramatically shorten these uncomfortable events.
In fact,
The more we use these calming tools,
The less often our bodies will overreact to these stressful times.
Understand that this is not about us dominating or suppressing our feelings of unease during times of stress or anxiety.
It is learning and practicing how to observe these feelings without being pulled into them.
To be a spectator of the unrest that can happen in our bodies and mind.
To remove ourselves from being the main character of the story to becoming the outside narrator and observer.
This will truly make all the difference.
Please enjoy the rest of your day and the peace of knowing the beauty of the world is there for you always.
