The Playful Body Scan

I've created a special guided body scan just for you—tapping into your imagination like a treasure hunt to notice sensations throughout the body.

When you practice a body scan, you activate the insula—a part of your brain that connects bodily sensations with emotions and thoughts. Regular body scans can.

Increase grey matter in your brain, improving your body awareness. Reduce mind-wandering and worry. Deepen the connection between what you feel and how you feel.

The result? Greater self-awareness, emotional regulation, and yes—self-trust.

Why make it more playful? When you play with body-mind connection, you: Improve your stress resilience. Boost your work performance and lessen imposter syndrome. Unleash your inner creativity genius. Sprinkle more joy, curiosity, and hope into your day. Level up your overall life satisfaction.

So, by approaching your body-mind practice with a playful approach, you're more likely to stick with it because you enjoy the process.

Transcript

Welcome to your playful body scan adventure.

Find a cozy spot where you can relax completely,

As if settling into your favorite reading nook with a beloved storybook.

Take a moment to get comfortable,

Wiggling around if you need,

Until you feel just right.

And when you're ready,

Gently close your eyes or soften your gaze.

We'll start with three deep breaths,

In through the nose,

And out through the mouth,

Pursing your lips,

Like you're gently blowing out birthday candles.

So breathe in,

And out,

In,

And out,

In,

And out.

Just noticing the breath,

And then gently bring your attention to your feet.

Imagine a warm,

Gentle sunbeam on your toes.

And this sunbeam,

It's curious.

It wants to explore the body,

And it slowly moves up from the toes.

Notice how you feel the feet,

Bottoms of the feet,

The tops of the feet.

Do they feel warm,

Or cool,

Tingly,

Or cozy?

Just notice.

The sunbeam floats to your ankles,

Then to the calves,

And the knees.

Do you notice anything?

Any warmth,

Any tingling,

Any tension,

Or relaxation?

There's no right or wrong.

Just observe with curiosity.

The sunbeam reaches your thighs.

Imagine it painting your legs with warmth.

Notice any sensations here.

Now it moves to your stomach.

Feel your breath here.

Does your belly rise and fall,

Like gentle waves?

And if your mind wanders,

That's okay.

Gently bring it back to your breath,

Back to the sunbeam.

And the light reaches your chest.

Feel it expand with each breath.

Sends a little smile to your heart.

Thank it for all that it does.

Thank it for all that it does.

Now the sunbeam touches your fingertips.

Do they want to wiggle?

Let them if they do.

Into the palms,

The top of the hands,

And the sunbeam travels up your arms.

Notice any tension or relaxation.

Imagine the sunbeam melting away any tight spots,

Like ice cream on a warm day.

The light rests on the shoulders.

Allow them to soften,

As if you're shrugging off a heavy backpack.

It moves to the neck and the throat.

Are any stuck feelings here?

Allow them to float away like bubbles.

And now the sunbeam reaches the face.

Notice any expression and invite the face to soften,

Kind of like having a pleasant dream.

Finally,

The sunbeam settles on your head.

Feel its warmth spread throughout the body.

It's giving you a cozy,

Glowing hug.

Now take a moment to notice how you feel.

Offer a wave of gratitude to the body.

And when you're ready,

Start to wiggle your fingers,

And your toes,

Rocking the head side to side.

Take a deep breath in through the nose,

Out through the mouth,

And slowly open your eyes.

Now carry this warm,

Curious light with you.

And remember,

You can invite it back anytime.