Short Body Scan To Reset

This short body scan allows you a pause in your day to reset your mind and connect to your body. Treat it like a circuit breaker if you need to take 'mental time out'. Your body will relax and your nervous system will reset allowing you to return to your day feeling rejuvenated and renewed.

Photo credit Jesse Bowser/Unsplash. Music by Alternating Sounds.

Transcript

This short body scan provides a circuit breaker to use at any time in the day when you need to feel grounded and to reset your mind.

Settle into your body take a few slow breaths in and out not forcing anything.

Allow your body to drop a little to feel heavy whether you are sitting or lying down and if you are able gently close your eyes or use a soft gaze.

I invite you to notice your whole body the softness or hardness of the chair or the surface you are resting upon.

Flow your attention gently down to your feet.

Notice the position they are in on the floor.

Notice the temperature.

Notice each toe in turn.

I invite you to notice your calves.

Is there any heaviness any tightness or even a lightness.

Flow your attention up to your knees feeling any bending or flexing in this part of your body.

Notice your thighs this big muscle that holds us up.

Flow your attention up into the pelvic area noticing any holding on any tension here.

Always remembering we're not changing anything we're just acknowledging what we might find with kindness.

Next flow your attention up through your abdomen up into the torso and chest area.

Is there anything calling for your attention here?

Now sweep your attention up to the shoulder area.

Notice any tension here.

Let your awareness sweep down each arm in turn all the way down to the hands and fingers at the end.

How heavy do your hands feel?

What temperature are they?

Now return to the neck area and sweep your attention up past the jaw and mouth noticing any clenching or holding on.

Sweep up the face past the cheeks,

The eye sockets,

The ears and up to the top of the head and the scalp area.

Notice any sensations here,

Any tingles.

Just checking in with our body and now let's just take a short moment to feel our whole body sweeping our attention through the whole body from the top of the head right down to the feet.

Noticing how the body breathes itself allowing a deep sense of relaxation for these few precious minutes of the day.