Welcome to the six minute pause body scan.
I'm Louisa Cain at The Pause Before.
Great to have you join us today and take some time out to support your well-being and to check in with your mind,
Body,
And energy.
On a scale of 1 to 10,
With 1 being not so great and 10 being amazing,
Ask yourself,
How am I today?
Let go of any expectations or judgment and take the time to be curious about yourself in this moment in time.
Today,
We're experiencing the body scan.
It's a really effective practice if you've got a busy mind or you're feeling stressed.
And it's one of our top three most requested pauses.
It helps to improve focus and also relieves any tension in the body.
Let's get started and settle in.
Sitting or lying comfortably,
I invite you to close your eyes or take your gaze to the floor to help take your focus within and reduce any distractions.
Take a deep breath in and a deep breath out as we start to become more balanced.
Bring all of your attention and focus to my voice.
I'm going to say a part of your body,
And I invite you to take your attention to that part or area of the body.
Starting now,
Toes of the right foot,
Right heel,
Right arch,
Right ankle,
Calf,
Knee,
Upper leg,
Base of the spine,
Toes of the left foot,
Heel,
Arch,
Ankle,
Calf,
Knee,
Upper leg,
Base of the spine.
The whole of the lower body is relaxed and re-energized.
The whole of the lower body is relaxed and re-energized.
Middle of the back,
Upper back,
Base of the neck,
Right shoulder,
Right elbow,
Right wrist,
Palm of the right hand,
Fingers,
Left shoulder,
Left elbow,
Left wrist,
Palm of the left hand,
Fingers of the left hand.
The whole of the upper body is relaxed and re-energized.
The whole of the upper body is relaxed and re-energized.
Base of the neck,
Back of the head,
Top of the head,
The forehead,
The space between the eyebrows,
Right cheek,
Right jaw,
Left cheek,
Left jaw.
The whole of the head is relaxed and re-energized.
The whole of the head is relaxed and re-energized.
The whole of the body,
From the toes to the top of the head,
Is relaxed and re-energized.
The whole of the body,
From the toes to the top of the head,
Is relaxed and re-energized.
Our body scan is complete.
Our body scan is now complete.
Take three long,
Slow,
Deep breaths and check in with yourself.
What do you notice about your mind,
Body and energy?
Like we did at the beginning,
Just check where you are on your scale of one to 10.
Notice,
Has anything changed?
Or maybe it stayed the same.
As we transition back into our day and into our world,
Gradually moving slowly,
Take a stretch or make any movements you'd like to make.
Remember,
You can come back to this recording or do the body scan anytime you need to.
Thank you for taking a pause with me,
Louisa Cain,
And for joining our mindfulness community.
Come and pause with us again soon.
