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
Losing Weight – a secret you need to know about weight loss
Losing weight can be stressful and challenging for even the best of us. Whoever said that our spiritual journeys would all be a piece of cake?
But, it doesn’t have to be as hard as you thought it would be.
For many of us, the first few pounds are a lot like a miracle! Where did they go?
They disappear – just like the guy in the diet book said they would.
Then…the pounds stop disappearing even though there’s no cheating going on. What happened?
You hit a weight-loss plateau, that’s what. It’s like your body hit the pause button.
Well, whatever it feels like, this weight loss slow-down isn’t as bad as you think.
While your body doesn’t seem to be losing weight for the moment, keep on dieting.
Why?
Things are happening! Good things!
Your body is adjusting to its new journey.
Take your wins where you can! Celebrate them.
You may experience symptoms of better health. It doesn’t take all that many missing pounds to feel different.
You may have less discomfort after a meal, for starters.
Are your knees working better? Maybe you don’t have much knee pain anymore. This is good. This is what happens when you lose a few pounds.
What about your blood pressure? You may notice that you’ve lowered some numbers. Your BP scores may be lower now.
Are you Prediabetic? Diabetic? Shedding a few pounds helps those scores, too.
Are you sleeping better? When you lose a few pounds, your sleep generally becomes more restorative.
What about your energy? You should have more energy for the things you like to do. And, admit it, you’re feeling younger, too.
But, however you feel after losing a few pounds, stay the course! Everyone’s body is different. Stick with your diet and don’t give up.
In time, your numbers will move again. You’ll see, it will be worth the effort.
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Thurman Greco
