Welcome.
My name is Dr.
Yonit Arthur.
Thank you for joining me for our Compassionate Body Scan for Dizziness exercise.
This exercise is great for using when you are having an active episode of dizziness,
Whenever activities provoke your symptoms,
Or just as a daily practice.
This technique will reduce stress chemicals in your brain,
Which helps reduce sensations of dizziness.
This exercise also helps teach your brain to stop responding with alarm chemicals to sensations of dizziness.
Over time,
This can reduce the intensity and frequency of your symptoms.
Start by getting into a comfortable position.
You can be lying down,
Sitting or reclining,
Whatever is comfortable for you.
Allow your eyes to close,
Or you can keep them open with a soft gaze.
Let's start by taking a few long,
Deep breaths through your nose if you can.
Breathe in,
Breathe out.
As you inhale,
I want you to imagine your belly,
Back and sides as the sides of a big bowl.
When you inhale,
I want you to inhale down and fill that bowl with air.
Exhale slowly,
Letting the bowl empty of air.
Take one more deep,
Slow breath in and let it out.
Now,
Let your breathing settle into its natural rhythm and turn your attention to your toes.
Begin to notice if there are any sensations in your toes.
What do you notice about how your toes feel?
Are they warm or cool?
Just feel whatever sensations you feel,
Whether that's nothing at all,
Ease or discomfort.
If your toes feel good,
Take a moment to appreciate them for feeling good.
Now,
Let's move to your feet.
What sensations do you detect in your feet?
Your feet work hard all day to support you as you move.
Take inventory of whatever sensations you feel.
Just notice the sensations,
Whether they are pleasant or unpleasant.
You're not judging the sensations,
Just noticing them.
If your feet feel good,
Take a moment to appreciate them for feeling good.
If it feels right,
You can even send a little silent thank you to your feet for feeling good.
If there is discomfort,
Allow that area to soften like it is wrapped in a warm towel.
If it feels right to you,
You can even say a few kind words to that part of your body,
Like there are uncomfortable sensations there and that's okay for now.
Gradually begin to move your attention up your legs one part at a time,
Traveling from your ankles to your shins and calves.
Notice any sensations you feel.
Send gratitude when that part of your body feels good and send warmth and kindness if there is any discomfort.
Now,
Move up toward your knee.
If you notice your mind has wandered,
That is normal and okay.
When you notice it,
Just bring your attention back to the body part you're focusing on.
Allow your attention to rest on your whole leg for a moment,
Observing the sensations you feel,
Softening and warming any parts that need it and appreciating the parts that feel good.
Now,
Allow your attention to explore up your thighs and hips.
Notice what sensations you have in those hard-working parts of your body.
Sometimes,
You might notice unease or judgmental thoughts coming into your mind.
Notice them.
Allow yourself to see them.
Then,
Imagine yourself sending warm attention to that part of your body.
If it feels right,
Send kindness and appreciation to that part.
Sometimes,
We feel physical sensations of our dizziness symptoms in our legs,
Sometimes heaviness or tingling or something else.
If that happens to you,
Just notice those sensations.
Imagine wrapping that part of your body in a warm towel or blanket.
If it feels right,
Send kind,
Appreciative thoughts to that body part.
Now,
Moving up toward your lower back,
That is a part of the body that often stores a lot of stress.
If you notice tension,
Allow that tension to melt and soften.
Notice any other sensations you feel there.
If the sensations are pleasant and it feels right,
Appreciate your back for its hard work.
If there is any tightness or discomfort,
Send warmth and compassion to that part of your body.
You can say,
I see you.
There is tightness there.
That is okay for now.
Now,
Let your attention travel to your abdomen and to your chest,
The center of your body.
Notice any sensations you encounter.
It is here where many of us experience the sensation of our dizziness symptoms.
Let's spend a moment noticing those sensations without judgment.
Do you feel fluttering,
Tightness,
Gripping,
Heaviness or turning?
Perhaps you have other words to describe the sensations you feel.
It is easy to jump to judging those sensations when they are so closely associated with discomfort.
For now,
I want you to just notice them.
Whatever they are,
I want you to imagine wrapping that body part in warmth and comfort.
Allow any tension,
Gripping or resistance to melt.
If it feels right,
You can thank that part of your body for trying to take care of you,
For alerting you that it is experiencing discomfort.
Now,
Allow your attention to travel up your body towards your fingers,
Arms and shoulders,
Exploring and noticing any sensations in those parts of your body.
Come to rest your attention on your neck and head.
These are more places where many of us experience the sensation of our dizziness symptoms.
What sensations do you notice right now?
Is there heaviness,
Throbbing,
Tightness or pulling?
Or do you feel nothing at all?
If you have sensations,
They may be raising emotions or thoughts.
If you notice emotions or thoughts,
Just observe them and bring your attention back to the part you are focusing on.
Whatever you feel in that part of your body is okay.
If it feels good today,
Perhaps it feels right to appreciate that part of your body for the hard work it does.
If there is discomfort or unpleasant sensation,
Imagine wrapping that body part in warmth,
Care and love.
If it feels right,
Imagine sending a flow of empathy and kindness to that part of your body.
You can even say,
Thank you for taking care of me.
Thank you for trying to protect me.
When you have finished giving your body kind and appreciative attention,
Take one final moment to appreciate your body for being present through this body scan and for sharing its wisdom with you.
When you are ready,
You can open your eyes and end the exercise for now.
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