this exercise is the short version of
the body scan mindfulness activity it
can help you become more aware of your
present moment sensations and more
accepting and in contact with what's
going on in your body this can help with
reducing stress and triggering
relaxation so let's begin start by
bringing attention into your body
you can close your eyes if that's
comfortable for you
or just soften your gaze notice your
body is seated wherever you're seated
and feel the weight of your body on the
chair or on the floor and notice the
chair pressing into you take a few deep
breaths and as you take a deep breath
bring in more oxygen enlivening the body
and as you exhale have a sense of
relaxing more deeply now notice your
feet on the floor notice the sensations
of your feet touching the floor the
weight and the pressure the vibration or
the heat
notice your legs against the chair or
against the ground what do they feel
like
do you notice pressure pulsing heaviness
lightness notice each sensation without
judging it as good or bad but simply as
a sensation notice your back pressing
against the chair
bring your attention into your stomach
area if your stomach is tense or tight
notice that sensation let it soften take
a breath
[Music]
notice your hands are your hands tense
or tight see if you can allow them to
soften
[Music]
notice your arms you feel any sensation
going on in your arms
notice your shoulders let them hang down
let them soften
[Music]
notice your neck and your throw let them
be solved
as you breathe in and breathe out
imagine your breath feeling that space
and your neck when your shoulders
allowing those areas to open up relax
and soften
soften your jaw let your facial muscles
be soft notice if you're holding tension
around your mouth or in your brow
now notice your whole body present take
one more breath in and
be aware of your whole body as best you
can take a slow breath and then when
you're ready you can open your eyes
[Music]
thank you for joining me on this short
body scan activity I hope you found it
helpful if you'd like to see more
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channel thanks for watching and take
care