Short And Sweet Body Scan

This is a short practice to get you in touch with your body and ground. We notice different areas in the body as a way to slow our thoughts and return to the now. Body scans are great tools to help relieve stress and anxiety.

Transcript

This is a short recording of a body scan.

You could do this lying down or in a seat.

Get yourself settled wherever you are.

Allow your eyes to close.

And for a moment,

Connect into the pace of your natural breath.

Just watching your inhales and exhales come and go.

Notice where your natural breath rests in the body.

Does it rest in the low belly?

Around the ribs or heart?

Do you feel it high in the upper chest or maybe you feel it most in the nose or the throat?

As I say in area of the body,

Simply shift your awareness to that space.

You don't need to move or analyze it.

All you do is notice this particular area of the body.

Go ahead and notice the crown of your head,

Your forehead,

Your eyelids and your eyes,

The muscles in your face,

Your neck,

Your shoulders and upper back.

Notice your arms all the way down to your hands and your fingertips.

Notice the chest,

The low belly,

The mid and lower back.

Notice your pelvis,

Your thighs,

The knees,

And the lower leg and the foot.

Notice even down to the tips of the toes.

Notice the body as a whole complete unit.

Notice if there's any area of the body that's calling your attention.

It might be sensation of tension or pain or discomfort.

It might be sensation of feeling open,

Weighted or relaxed.

And you're simply noticing for the sake of being the observer,

Not to analyze or create judgment around the body or the sensations or the experience.

Take a deep breath in through your nose,

Fill all the way up.

Exhale,

Side out.

One more deep inhale.

Exhale,

Side out.

And bring your awareness back to the space that you're in.

You might imagine yourself in the room or how the body is taking up space.

In your own time,

You can flutter your eyes open and continue on with the rest of your day.

Reviews

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Short and sweet, thank you

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