Mindful Somatic Body Scan

Mindful Somatic Body Scan to help with reconnecting the mind, body, and nervous system.

Feeling stuck or under motivated??? Take a moment to activate rest and digest (parasympathetic nervous system) to help you with creativity, calming stress, and much more.

When our mind, body, and spirit are relaxed, you will find that you can think clearer, move your body better, and feel more grounded.

Handpan drum and meditation provided by Tamela "Tammie" Lyons-Price; Photo provided by Pixbel Engine Alyurt

Transcript

Hello and welcome.

Begin with getting into a comfortable seated position or lying down position,

Whichever is good for you.

Begin to become aware of the body,

Noticing any stress or any pain or any tension,

Maybe not even noticing anything.

Becoming aware of your breath and the way that it flows in and flows out.

Breathing in for four,

One,

Two,

Three,

Four,

And breathe out for five,

One,

Two,

Three,

Four,

Five.

Breathe in again,

In your own count,

And then breathe out.

Feeling the body go deeper into relaxation with each out breath.

And one last breath,

Breathing in for four.

And when you breathe out,

Release an audible sigh.

And begin to bring your awareness to the top of your head and slowly begin to scan the body,

Checking in with each part of you,

The face,

The arms,

Feeling the jaw and clench,

Coming to the neck and the shoulders and the arms and hands,

The chest,

The abdomen,

Just becoming aware,

Noticing the way that the chest lifts,

The way that the abdomen lowers,

Checking in with the spine and the hips,

And then the legs and feet and toes.

What did you notice in the body?

Did you notice any stress in the body,

Any pain?

Breathe in for one,

And release.

In my body,

I noticed.

What emotions are you feeling in this moment?

Breathe in.

And breathe out.

Let's do that once more.

Breathe in.

And breathe out.

The emotions I am feeling in the moment are.

What's the story that your mind is telling you right now?

And remember,

Just acknowledge and then release the story my mind is telling me right now.

Breathe in.

And release.

Falling back into the stillness of the body.

What do you need to give yourself today,

In this moment?

In this moment,

I need.

Breathe in.

Breathe out.

And begin to become aware of the body again,

Wiggling the toes and the fingers,

Rolling the shoulders back,

Rolling them forward,

Bringing the hands to prayer pose at the heart center,

Offering yourself love and compassion in this moment.

Have a beautiful day.

Happy healing.