5 Minute Body Scan And Affirmations

This five-minute body scan and positive affirmations can be done lying down, sitting, or standing. It is intended as a simple, short ritual to center yourself in your body and set a positive mental state to begin your day. A wonderful way to start ones day.

Transcript

This five-minute body scan and affirmations can be done lying down, Sitting, Or standing. They are intended as a simple, Short ritual to center yourself in your body and set a positive mental state to begin your day. Begin with a deep, Full breath in through your nose for a count of eight. Hold your breath for a count of four. Completely exhale through your mouth all the air in your lungs for a count of 12. Using your diaphragm to push and chest to squeeze all the air out until your lungs are completely empty and you can no longer hear your breath. Take three deep breaths in through your nose, Forcefully exhaling through your mouth, Making a whooshing sound. Gently closing your mouth, Continuing to comfortably breathe in and out through your nose, Letting your breath come naturally and easily. Bring your attention to your whole body, Beginning with your feet, Heels touching the floor, Ankles, Calves, Shins, Knees, Thighs, Buttocks touching the floor, Groin and pelvis, Lower belly, Chest, Lower back, Middle back, Upper back, Shoulder blades touching the floor, Shoulders, Upper arms, Elbows, Forearms, Hands, Neck, Throat, Head, Back of the head touching the floor, Face, Eyes, Cheeks, Jaw, Mouth, Ears, Temples, Scalp, Crown. Breathing in, I am aware of my whole body. Breathing out, Calming my whole body. Breathing in, I am grateful to be alive. Breathing out, I am grateful for all the people in my life who I love and love me. Breathing in, I am joyful. Breathing out, I am happy and at ease. Breathing in, I feel strong. Breathing out, I feel healthy. Breathing in, I am safe. Breathing out, At home in my body with my breath. Breathing in, Dwelling in the present moment. Breathing out, I know I am okay. Breathing in, Pulling my knees up with my feet on the floor and opening my eyes. Breathing out, I am okay. Breathing in, Slowly rolling on to my side. Breathing out, I am okay. Breathing in, Slowly sitting up. Breathing out, I am okay. When you feel ready, Slowly stand up, Taking your calm, Positive, Good feelings with you and go about your day.