Quick Body Scan

Quick and easy body scan! A body scan is a mindfulness practice where you bring your attention to different parts of your body, systematically moving from one area to another. The purpose is to bring awareness to physical sensations, tensions, or areas of discomfort, and to cultivate a sense of relaxation and presence in the body.

Transcript

Hi there,

This is Rachel from Therapist Spills the Tea and thanks for joining me for a mindfulness moment.

This one is a quick one-minute body scan.

Taking a moment to settle into your space,

I invite you to gently close your eyes and find a comfortable rhythm with your breath,

Inhaling and exhaling,

Taking this intentional time to engage in a short body scan.

Starting at the top of the head,

Bring attention to the forehead,

Eyes,

Cheeks,

Jaw,

And just soften your face here.

Moving down the neck,

The shoulders,

Letting your shoulders fall heavy.

Moving down the arms all the way to the hands,

Just finding a sense of ease and relaxation as we move through the body scan and different parts of your body,

Releasing any tension.

Next,

Moving to the chest and the belly,

Noticing the chest and belly rise and fall with your breath,

Releasing any tension here.

Moving down to the hips and thighs,

Finding yourself supported by the chair or ground that supports you.

Continuing to the lower legs,

Feet,

All the way to the toes,

Just connecting with your body,

Releasing any tension and finding ease.

Wrapping up,

I invite you to express gratitude towards your body,

The vessel which carries you throughout life,

And towards yourself for slowing down,

Tuning in,

And releasing tension.

When you are ready,

I invite you to gently open your eyes and come back into the space around you.

Thanks for joining me,

And I'll see you next time.