Anxiety is more than just a feeling.
It's physical sensations,
Mental confusion,
And so much more.
Becoming aware of these things,
Of how anxiety feels in your mind and body,
Can help you ease the anxiety.
This body scan meditation will help you soothe your anxiety in just a few minutes.
Start by getting into a comfortable position,
Either sitting or lying down.
Close your eyes and take a couple of slow,
Deep breaths.
Breathe in through your nose and out through your nose.
Start at the top of your head and move down,
Scanning your body.
Note the sensations,
Both good and bad,
That you feel throughout your body.
Start with the crown of your head.
Move to the back of the head.
Scan the forehead.
Move onto your eyes and pay special attention here.
Move to the nose,
The cheeks,
And temples.
Scan the mouth,
Jawline,
And neck,
Paying special attention to these areas.
Now move onto the shoulders.
Remember not to pass judgment on your feelings.
Don't fixate on any of them either.
Just take note of whatever you notice.
Move down to the chest and abdomen.
Scan the back.
Ease into the pelvis and hips.
Move onto the thighs,
Then the knees.
Down to the calves,
Then ankles and feet.
Take note of all the feelings you noticed.
You likely noticed sensations in several areas,
And some sensations were probably stronger than others.
Take five slow,
Deep breaths.
Inhale through your nose and exhale through your mouth.
Now scan your body again,
Starting at the crown of the head and moving down to the feet.
Inhale through the nose and exhale through the feet.
Exhale through the feet.
Inhale through the feet.
Exhale through the feet.
Exhale through the feet.
Exhale through the feet.
Exhale through the feet.
Exhale through the feet.
Compare the feelings from the first scan to this second scan.
Does anything feel different?
How does it feel different?
How does it feel different?
Take five slow,
Deep breaths,
Inhaling through your nose and exhaling through your mouth.
Inhale through the nose and exhale through the feet.
Take a third scan,
Again starting from the crown of the head and moving down to the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
Compare the feelings this time to the first and second scans.
What's different and how?
Don't define the differences as good or bad.
They're just different.
Now take a few moments to just breathe.
Don't control or change your breath.
Simply breathe.
Exhale through the nose and exhale through the feet.
Exhale through the nose and exhale through the feet.
When you're ready,
Slowly open your eyes.
Stretch a bit and take a few more minutes before you go back to your day.
