- [Instructor] Mindfulness exercises.com.
Integrating the body scan.
(bell clanking)
Let's begin by taking a moment
to allow your body to settle
in a comfortable position.
To invite a sense of ease and relaxation,
you can close your eyes gently
or look downward just to limit visual distractions
as you allow your body
and your shoulders to soften,
releasing any areas of tightness or tension.
Today we'll practice a body scan.
So taking a full breath in
and a long breath out.
Begin by bringing your attention into your body.
Notice the feeling of the weight of your body on the chair
or the floor wherever you are.
And as you breathe,
notice how your chest and abdomen expand
to allow the air to enter your lungs.
What sensations are you aware of?
And as you exhale,
bring awareness to the stillness
and notice the sense of relaxing more deeply.
And now bring your attention
to the top of your head,
noticing any sensations in the scalp
and down the back of the head.
The sides, bringing awareness to your face
just noticing your jaw.
And if you're holding any tension in your jaw,
let your face be soft,
relaxing the muscles around your eyes
and your mouth,
breathing in and breathing out.
Now notice your neck and your throat
and let them be soft.
Notice your shoulders and arms,
feel any sensations as you allow your attention
to move from your shoulders
down to your upper arms, elbows
to your forearms,
wrists, and fingers.
Noticing any tightness,
any temperature sensations.
Noticing with a fabric of your clothing
feels like against your skin.
And continuing to breathe in and breathe out,
and bring your attention to your chest
and your stomach.
Feeling the movement in your chest as you breathe,
bringing your attention to your belly,
noticing if your belly is tense or tight,
just allowing it to soften.
Noticing the upper back
and the lower back.
If you're holding any tension there
also letting that release throughout your back.
Now continue traveling down to your legs,
your thighs,
your knees,
calves and shins,
feeling your ankles.
And finally bringing your attention to your feet
noticing the sensations of each foot.
Feeling your feet against the floor or the ground,
noticing any weight,
or pressure,
your sense of temperature.
The feeling of energy present in the feet.
And as you continue breathing in and breathing out,
now noticing the whole body
from the top of your head
all the way down to your toes.
Just sensing the whole body.
And staying with a sense of the whole body
for a few more breaths
as you breathe.
And as we close,
continue remaining aware of your body.
And as we finish,
take a full deep breath in
and a long deep breath out.
Remaining aware
of your body
as you breathe.
(bell clanking)