Body Scan To Reconnect
A body scan can be an effective way to start your day and / or to begin a mindfulness meditation practice. The purpose is to tune into your body - to reconnect to your physical self and notice what is coming up not only physically, but also emotionally.
Try this body scan to get you started:
Take a few full breaths (in and out through your nose) to help your body and mind begin to relax. Feel the sensations where your body connects with the floor or surface under you. Feel your body getting heavy.
Notice your feet, ankles, the soles of your feet and all ten toes. Take any wiggles / movements that you might need - point and flex the feet; how does that feel?
Take the attention up from the feet through the lower legs, knees, upper legs, into the hips and then belly. Take as long as you need to notice how the body is feeling; there is no right or wrong - but just present and caring.
Notice the belly rising up and down as you breathe. Start to take the attention to your chest and around your heart. What do you notice there?
Start to take your attention to your arms - sense the muscles and bones from shoulder down your arms to your wrists. Come back to your shoulders and notice any tension here; remember there isn’t anything you need to change - just coming to awareness of what is happening and how that area of the body is feeling.
Move back to the arms and take yourself to your hands. Feel the sensations of your palms, fingers and fingertips. Stretch out the fingers and then make a fist; repeat as many times as you need.
Start to move your attention back up to your shoulders and through your neck and throat. Move towards the top of your head and sense your forehead and the areas around your eyes. If you feel like it you can take your hands over your eyes; notice how that shifts things. Just notice and gently name any sensations silently like warmth, tingling or pressure.
Take a big breath. Feel your body as one; keep breathing and maybe take a stretch through the body like you are waking up (stretching the arms over head and feet out in front). And when you’re ready, slowly open your eyes.
Take a moment to reflect on your scan; how do you feel; what do you notice; take a moment to observe and feel your body and mind, before you re-enter your day!