Week One: Body Scan

Body Scan as described in the book "The Anxious Lawyer". This is a practice from Week One.

Transcript

Body scan.

Find a comfortable seated position.

You may also do this practice lying down.

Allow your eyes to soften or keep them slightly open and focus on a spot in front of you.

Approximately four feet ahead.

Ahead.

B Diesel,

Don't underground yourself by taking some deep inhales and exhales.

Now allow your breath to return to normal,

Then simply be with the breath.

With each inhale you're drawing in fresh energy and with each exhale you're letting go of anything that is no longer serving you.

Now let's take a deep breath.

Now let's take a deep breath.

Bring your attention to your left foot.

Notice any sensations or feelings in your left foot.

If you don't feel anything,

That's okay.

Next bring your attention to your left ankle.

Notice the point of connection between your left foot and your left ankle.

Moving up the leg,

Bring your attention to your lower leg,

The calf and the shin.

Notice the point of connection between your left foot and your left lower leg.

Now bring your attention to your left knee.

Notice the position of your knee.

Notice any sensations or feelings.

If you don't feel anything,

That's okay.

Notice the connection between your left lower leg and your left knee.

Bring your attention to your thigh.

Notice the pressure of your body weight against the chair below you or the surface.

Feel the contact of your thigh to the chair or the surface that's holding you up.

Notice the connection between your left knee and your left thigh.

Now bring your attention to your entire left leg,

From the toes all the way up to the leg to where the leg is connected to your hip socket.

Next bring your attention to your right foot.

Notice any sensations or feelings in your right foot.

If you don't feel anything,

That's okay.

Next bring your attention to your right ankle.

Notice the point of connection between your right foot and your right ankle.

Moving up the leg,

Bring your attention to your right lower leg,

The calf and the shin.

Notice the point of connection between your right ankle and your right lower leg.

Now bring your attention to your right knee.

Notice the position of your knee and notice the point of connection between your right lower leg and your right knee.

Bring your attention to your thigh.

If you're sitting,

Notice the pressure of your body weight against the chair or whatever surface may be below you.

Feel the contact of your thigh to the chair.

Notice the point of connection between your right knee and your right thigh.

Now bring your attention to your entire right leg from the toes all the way up to the leg where the leg is connected to your hip socket.

Next bring your attention to your hips.

Notice all the organs contained in the lower torso.

See if you can notice any sensations of the organs in this part of your body responsible for reproduction,

Digestion and elimination.

Moving up the torso,

Bring your attention to your stomach and your lower back.

Notice how your stomach rises and falls as you breathe,

As your diaphragm expands and contracts.

Now move up to the chest and the upper back.

See if you can notice your heart beating or your lungs as it fills and deflates with air.

Bring your attention to your shoulders.

Next move your attention to your left hand.

Notice any sensations or feelings in your left hand.

If you don't feel anything,

That's okay.

Next bring your attention to your left wrist.

Notice the point of contact between your left hand and your left wrist.

Moving up the arm,

Bring your attention to your lower arm.

Notice the point of connection between your left hand and your left wrist.

Notice the point of connection between your left wrist and your left lower arm.

Next bring your attention to your left elbow.

Notice the position of your left elbow.

Notice the connection between your left lower arm and your left elbow.

Moving up the arm,

Feel your left upper arm,

The bicep,

The tricep.

Notice the connection between your left elbow and your left upper arm.

Now bring your attention to your entire left arm from the fingertips all the way up to the shoulders where the arm is connected to your torso.

Now let's bring the attention all the way down to the right hand.

Moving up the arm,

Bring the attention to the right wrist.

Noticing the connection between your right hand and your right wrist.

Next bring the attention to the right lower arm.

Feeling the forearm and noticing the connection between your right wrist and your right lower arm.

Next bring your attention to your right elbow.

Notice the position of the elbow.

And feel the connection between your right lower arm and your right elbow.

Now let's bring the attention to the right upper arm.

Noticing the bicep and the tricep.

And noticing the connection between the right elbow and the right upper arm.

Now bring your attention to your entire right arm from the fingertips all the way up to the upper arm where the arm is connected to the torso.

Next bring your attention to your neck.

Notice how it connects your head to the rest of the body.

Moving up to the face,

Notice the chin,

The lips,

Cheeks,

Nose,

Eyes.

And the forehead.

Notice the back of the head.

Then the crown of the head.

Now bring your attention to your entire body.

Feeling how all the different parts of your body are interconnected.

Feel your entire body all the way from the toes to the fingertips to the crown of the head.

Breathe as though your entire body is breathing.

With each inhalation,

You're bringing in fresh energy.

And with each exhalation,

Letting go of anything that no longer serves you,

That you no longer need.

Be here for as long as you'd like.

And simply be with this wondrous instrument that is your body.

Now bring your attention to your entire right arm from the fingertips all the way up to the upper arm where the arm is connected to the torso.

And with each exhalation,

You're bringing in fresh energy.

And with each exhalation,

You're bringing in fresh energy.

Now bring your attention to your entire body.

And with each exhalation,

You're bringing in fresh energy.

And with each exhalation,

You're bringing in fresh energy.

Reviews

Thank you 🙏😊

Excellent Thanks

Bringing mindfulness to such specific points of the body really helps me to slow down and appreciate what a wonderful machine my body is. Thank you, Jeena. 💜

Very effective, relaxing and energizing at the same time, thank you.

Helpful and calming, thank you.

Riveting. It brought a sense of ease and awareness to all parts of the body.

Excellent thorough body scan

This was great! The tension of the day melted off of me after doing this.

Fantastic way to connect your body and mind. Great for both before or after exercise as well.