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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Thanks again!
Thurman
Walking to Stay Youthful – Longevity Tips You Can Use
Walking is my favorite fitness and longevity activity. I like it because I can enjoy it almost anywhere. I ‘ve adapted my walking pace to my changing age, abilities, health and lifestyle.
Walking served me well during my young mother years. Pushing a stroller was a good excuse to air out the babies and myself.
Later, through my jobs, walking was an important lunchtime activity. Lunchtime walks gave me energy to make it through the afternoon at a desk.
As a senior, walking keeps me moving – an extremely important benefit. As seniors everywhere will tell you, we use it or we lose it. Walking keeps me going.
Walking can cost little to nothing. No fancy memberships are needed. No expensive outfits are necessary. It’s adaptable to indoors as well as out.
And, best of all, it doesn’t take special skills, training, talent, or money. Walking works for me because baseball, volleyball, tennis, golf, ballroom dancing, never did. All walking takes is a little time, enthusiasm, and interest.
I’m sharing a few tips with you so your walking exercise will be more fun and beneficial.
For starters, a pair of WALKING SHOES and socks will help you move farther and faster with fewer problems.
Dress in layers. As you walk, you’ll warm up. Wear COMFORTABLE CLOTHING in layers so you can stay comfortable and keep from overheating.
Walking doesn’t require a lot of fancy warm ups. BEGIN EACH WALK SLOWLY, calmly. Then, if you plan to increase your pace, you can take a warm up break.
When you walk, think about your abdominal muscles and your posture. They define your WALKING STYLE. Open shoulders, a straight spine, and stable abdominal muscles will give you strength and confidence to move.
When the time is right on your walk, give yourself a SPEED BURST of about a minute or so.
Finally, give yourself some LONG, LUSCIOUS STRETCHES after walking.
Thank you for reading this article. Please refer it to your preferred social media network and share it with your friends.
Thanks again
Thurman Greco
Woodstock, New York
