Are You Stuck? This Body Scan Can Help
I’ve used this easy mindfulness technique for years and I love it.
Use it to help release tension that you hold in your physical body.
Begin your body scan by finding a quiet, comfortable place where you feel safe. Your best location is one where you won’t be disturbed.
Sit in a comfortable resting position where you begin to lengthen and deepen your inbreaths and outbreaths.
Focus on your body, noticing any sensations such as pain, tightness, warmth, cold, or tension.
Begin by focusing on your feet. What do you find?
As you notice tension or other sensations, breathe deeply, coaxing your feet to relax.
Observe the tension leaving your body with your out breath. Let the tension disappear into the air.
Now, work your way through your body. Repeat this process through your calves, knees, hips, back, shoulders, arms, elbows, wrists, hands, fingers.
Finish the first phase of this scan with your neck, jaw, face, eyes, and head.
When you reach your head, move your attention back down your body. Repeat this process ending with your feet.
When you finish with your feet, place them on the floor. How do they feel? Stay with this feeling as long as you are comfortable. When you are ready, slowly get up.
Move your muscles around slowly. Move your head from side to side. Slowly swing your arms from side to side. Move your legs around.
Take your time with these slow, luscious. focused movements.
When it is time for the scan to end, thank your body for taking care of you to the best of its ability.
If you don’t have time for a full scan, focus on the body parts where you experience tension. The important thing is to do what you can with the time you have.
This scan is also a good practice to do before sleep because it helps both your body and mind relax deeply.
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Thurman
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