I'd like to take you through a body scan today.
Now this body scan is different than ones we've done in the past which have been largely centered around relaxation.
Today's body scan is for de-escalation.
In moments of crisis it can be difficult to stay present in your body.
So this is a great technique to help you feel grounded and safe.
Begin by lying down in a comfortable position.
Be mindful to take your time arranging pillows,
Blankets to maximize your comfort.
When you're ready close the windows of your eyes and take a big breath in through your nose.
As you exhale let that breath go through your mouth.
Feel your body melt down into the floor.
Now let's take another big breath in filling up that belly up and through your nose and letting that breath go through your mouth again.
Melting down and feeling the safety of the floor,
The ground beneath you,
The support that you garner up from the earth.
Now let's begin the body scan.
On your next inhalation bring your attention down to your feet.
Feel the pressure from the weight of the blanket on your body,
The texture of the fabric.
Breathe through every inch of your feet and then draw your attention up into your lower legs.
Breathe through the muscles in your calves and start pulling your breath up into your knees creating space,
Letting them melt.
Allow your legs to grow heavy as you draw your attention up into your thighs.
These big powerhouses move us through life yet in times of crisis can often feel like they're stuck in quits hands.
Breathing gently in and out slowly and mindfully bringing your attention up into your hips,
Your abdomen and your stomach.
Relaxing with each breath that you take moving your attention up through your torso into your chest and down each arm.
Scanning all of these body parts foot to hand slowly,
Gently,
Mindfully.
Trying to pay attention a little bit to the rhythm of your heart.
Notice how it starts to slow down.
Your adrenaline responses grow quiet.
Your mind relaxes.
Your breath starts to slow.
Everything around you moves in slow motion and you feel grounded and safe here in this moment.
On your next inhalation bring your awareness to your face.
Allow your jaw to relax and your tongue to fall down to the floor of your mouth.
Breathing into all of the small muscles in your face,
Into the space behind your eyes.
Relax your forehead.
Allow your breath to come out the crown of your head and your awareness to extend outside of your body.
In times of crisis we often feel like we are wrapped up so tightly.
The possibility of melting down into the floor,
Of bringing breath into body and feeling safe and secure within our own surroundings is something that few of us can attain.
But here in this space,
Breath in that body,
Acknowledging each part of who you are in a physical way,
Your heart rate slows.
Your breath eases and is gentle.
Your mind is quiet.
You've been able to de-escalate in just a few moments of being aware of your body and your breath.
In this space there in your body,
Anchored by your breath,
You are safe.
You are grounded and you are present.
In times of discomfort,
Crisis or stress,
Allow yourself the opportunity to come back to your head.
Breathe yourself home.
Placing hands over heart if that is comfortable for you or maybe one hand on your heart and the other on your abdomen.
Feeling the contact that your hands make with your body,
Moving in time with your breath and on your next inhalation,
Drawing that same awareness back down to your feet this time with the intention of bringing yourself back into your physical body and this physical space.
When it feels comfortable to you,
In your own time,
Allowing the windows of your eyes to come back open,
Letting the light flicker in,
Carry that stillness with you throughout your day.
Feel that stress,
That discomfort,
That tightness come forward.
Close your eyes,
Bring yourself back into stillness with your breath and breathe yourself home.
You
