Body Awareness Practice

In this short practice, you are invited to bring your awareness to different parts of the body, as they are mentioned. Noticing any tension or holdings in the body and if you’re allowing, let go.

Transcript

The following is a short body awareness exercise.

Find a quiet place to practice.

Preferably away from distractions and ensure you turn off any electronic devices.

If you have space to lay down,

Please lie down and take your legs and arms out wide.

If you prefer to sit in a comfortable seated position,

This is also okay.

Get any last-minute adjustments or movement out of your position.

Now try and focus on the parts of the body as I name them.

Notice if there's any tension or holding in the body or the mind.

And if you're allowing,

Let go.

Create no struggle around the exercise or force anything to happen.

Now bring your awareness to your big toes.

Second toes,

Third toes,

Fourth toes,

And pinky toes.

Release any tension in the soles of your feet,

In the top of your feet.

Your Achilles tendons and ankles.

Your calves,

Knees,

And shins.

Release any tension in the groin,

Quads,

Hip flexors.

Glutes and hamstrings.

Release any tension in the whole lower limb.

Track your awareness from your lower back to mid-back.

Release any tension in the back of the shoulder blades and the shoulders.

The muscles in the back of the neck.

And feel the weight of the back of the head on the mat.

The crown of the head.

The forehead.

Your eyebrows and eyes.

Your cheeks,

Lips,

And chin.

Release any tension from your jaw.

And drop all the expression from your face.

The muscles in the front of the neck,

In the front of the shoulders.

Your biceps and triceps.

Your elbows,

Forearms,

And wrists.

And the back of the hands and the palm of the hands.

Your pinky fingers,

Ring fingers,

Middle fingers,

Index fingers,

And thumbs.

Bring your awareness to your lower abdomen,

Upper abdomen,

The center of the chest,

The pit of the throat,

And that space between your eyebrows,

Your mind's eye.

Let go of any tension or holding in the body or the mind.

And now gently open your eyes.

Take your time before you come back to a seated position.

You may wish to meditate or journal so that you can sit with,

Examine,

And integrate your experience before re-engaging in day-to-day activity.

Namaste.

Reviews

Thank you that's very calming and relaxing.

This, momentarily, removed all the pain of my recent surgery. Truly remarkable practice.

I love this short body scan it's very powerful and effective thank you

Thank you brother, a brilliant short and very effective meditation to target anxiety that can be completed anywhere.
Namaslay

Great when time is short. A quick revive. Thank you.

Beautiful short, effective guided meditation. Soothing voice. Namaste 🙏🏼

Perfect. Just what I needed. Thank you.

Wonderful way to start the day/relaxed!
Thank you!

Tristan,

What a great way to get me back on track this afternoon. It has been an exceptionally challenging week, and today I was at my limit. I decided to listen to this body scan and it put me right back where I need to be.

Thanks so much for sharing this!

🙏🏻📿🧘‍♀️🕉💜

Tristan, your voice is just so soothing. I can feel the stress and anxiety melt away with each word. This brief body scan was a great way to start my morning off on the right foot. Thank you and namaste!

Loved how easy it was to let go. I really liked it. Thanks.

Wow, short but intense and effective bodyscan. Outstanding beautiful voice/timbre. Namasté, thank you ✨.

Incredible. Namaste. -your #vetoga4life buddy ☺️

Great body scan. Feeling connected and less tense all over

Awesome! Perfect way to drop into the body and relax anywhere in a short amount of time.

Love your voice, I could go into meditative trance listening to this 🧘🏻‍♀️ very nice right before my yoga practice 💫⭐️thank you dear one, namaste 🙏🏼

Helped me settle my mind and reset for my day after a bad sleep. Voice is soothing and easy to follow. Namaste

Loved this. I was pushing myself too hard and feeling tired. Taking this time out to let go of all the places I was holding and recalibrate mind and body really helped. Short, sweet and effective. Thank you 🙏🏻

Very relaxing, thank you 🌿🙏🏽