this mindfulness exercise is called a
body scan and the purpose of a body scan
is to become more connected with our
present moment sensations and emotions
and what's going on in our body and when
we do connect with our present moment
physicality we're better able to accept
and open up to our sensations and make
better choices in the moment about what
we're going to do it helps us be more
intentional and it also helps us be
calmer and more relaxed so begin by
making yourself comfortable sit in a
chair and allow your back to be straight
but not stiff with your feet on the
ground you could also do this practice
standing or if you prefer you can lie
down and have your head supported your
hands could be resting gently in your
lap or at your side allow your eyes to
close or to remain open with a soft
gates
take several long slow deep breaths
breathing in fully and exhaling slowly
breathe in through your nose and out
through your nose or mouth feel your
stomach expand on an inhale and relax
and let go as you exhale
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begin to let go of noises around you
start to shift your attention from
outside to inside yourself if you're
distracted by sounds in the room simply
notice this notice that you're
distracted and bring your focus back to
your breathing now slowly bring your
attention down to your feet again
observing sensations in your feet you
might want to wiggle your toes a little
feeling your toes against your socks or
shoes just notice without judgement the
sensations in your feet you might
imagine sending your breath down to your
feet as if the breath is traveling
through the nose to the lungs and
through the abdomen all the way down to
your feet and then back up again out
through your nose and lungs perhaps you
don't feel anything at all that's fine
too just allow yourself to feel the
sensation of not feeling anything
when you're ready allow your feet to
dissolve in your mind's eye move your
attention up to your ankles calves knees
and thighs
observe the sensations you are
experiencing throughout your legs
breathe into and breathe it out of the
legs if your mind begins to wander
during this exercise
gently notice this without judgment and
bring your mind back to noticing the
sensations in your legs if you notice
any discomfort pain or stiffness don't
judge this or label it as good or bad
just to simply notice it observe how all
the sensations rise and fall shift and
change moment to moment notice how no
sensation is permanent just observe and
allow the sensations to be in the moment
just as they are breathe into your legs
and breathe out release
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then on the next breath allow the lakes
to dissolve in your mind and move to the
sensations in your lower back and pelvis
softening and releasing as you breathe
in and out
slowly move your attention up to your
mid back and upper back become curious
about the sensations here you may become
aware of the sensations in the muscle
temperature or points of contact with
furniture or the bed
then on the next breath allow the legs
to dissolve in your mind and move to the
sensations and your lower back and
pelvis softening and releasing as you
breathe in and out slowly move your
attention up to your mid back and upper
back become curious about the sensations
here you may become aware of sensations
in the muscle temperature or points of
contact with the furniture or the bed
with each out breath you may let go of
the tension you are carrying and then
very gently shift your focus to your
stomach and all the internal organs here
perhaps you notice the feeling of
clothing the process of digestion or the
belly rising or falling with each breath
if you notice opinions arising about
these areas
gently let these go and return to
noticing sensations as you continue to
breathe bring your awareness to the
chest and the heart region and just
notice your heartbeat
shift your attention to how the chest
arises during the inhale and how it just
falls during the exhale let go of any
judgments that may arise on the next out
breath shift the focus to your hands and
fingertips see if you can channel your
breathing into and out of this area as
if you are breathing into and out from
your hands if your mind wanders gently
bring it back to the sensations in your
hands and then on the next out breath
shift the focus and bring your awareness
up into your arms
observe the sensations or lack of
sensations that may be occurring there
you might notice some difference between
the left and the right arm no need to
judge this as you exhale you may
experience the arms soften and release
tensions continue to breathe and shift
focus to the neck shoulders and throat
region this is an area where we often
carry tension be with the sensations
here you might notice tightness rigidity
or holding you may notice the shoulders
moving along with the breath let go of
any thoughts or stories you are telling
about this area as you breathe
you may feel tension rolling off your
shoulders
on the next out breath shift your focus
and direct your attention to the scalp
head and face notice all of the
sensations occurring there notice the
movement of the air as you breathe into
or out of the nostrils or mouth as you
exhale you might notice the softening of
any tension you may be holding and now
let your attention expand out to include
the entire body as a whole
bring in to your awareness the top of
your head down to the bottom of your
toes feel the gentle rhythm of the
breath as it moves through the body as
you come to the end of this practice
take a full deep breath taking in all
the energy of this practice exhale fully
when you are ready open your eyes and
return your attention to the present
moment as you become fully alert and
awake consider setting the intention
that this practice of building awareness
will benefit everyone you come in
contact with today
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thank you for joining me for this
mindfulness activity if you'd like to
learn more skills to manage depression
anxiety and to work through other
emotions please subscribe to my channel
thanks for watching and take care
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