Body Scan Meditation
Constance Boehm
Author
11/02/2020
Added
151
Plays
Description
Learn how to reduce stress through a body scan mediation.
Searchable Transcript
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- [00:00:01.320]Welcome to this "Wake Up to Well-being"
- [00:00:03.960]where we will be doing a body scan meditation.
- [00:00:08.260]Body scan meditation is a systematic exercise
- [00:00:11.450]that assists in bringing your attention and awareness
- [00:00:13.780]to each part of your body, from head to toe.
- [00:00:16.390]Its purpose is to relieve tension and stress.
- [00:00:19.500]Body scan meditation is a mindfulness practice
- [00:00:22.260]supported by evidence to help reduce stress,
- [00:00:24.890]decrease discomfort, and elevate well-being.
- [00:00:29.170]Let's begin.
- [00:00:30.580]First, find a quiet, comfortable place
- [00:00:33.780]and get ready to engage in this stress-reducing exercise
- [00:00:36.520]for the next few minutes.
- [00:00:39.070]Start by getting comfortable.
- [00:00:41.020]You can do this exercise sitting, lying, or even standing.
- [00:00:46.280]Rest your hands gently on your lap or at your side
- [00:00:49.810]and position your feet in whatever way feels best.
- [00:00:53.470]You can close your eyes
- [00:00:54.810]or keep them open in a relaxed manner.
- [00:00:57.750]Whatever feels best to you.
- [00:01:00.940]Bring your attention to your breath.
- [00:01:04.300]Inhale deeply through the nose, then out the mouth.
- [00:01:08.410]Do this a few times.
- [00:01:10.640]Notice where you feel this breath the most.
- [00:01:15.910]Now imagine with each inhale, you're breathing in peace,
- [00:01:21.540]happiness, and relaxation.
- [00:01:25.720]And with each out breath, you're letting go of stress,
- [00:01:30.520]tension and worries.
- [00:01:33.810]Breathe in peace, relaxation,
- [00:01:37.460]and let go of stress, tension and worry
- [00:01:41.980]with every out breath.
- [00:01:45.770]Now, bring your attention to your feet.
- [00:01:48.760]Start with your toes. Notice how they feel.
- [00:01:53.960]Maybe they're cold, hot, heavy against the ground.
- [00:01:59.650]As you breathe in, imagine sending a warm, peaceful feeling
- [00:02:05.140]of deep relaxation all the way down to your toes.
- [00:02:10.620]Let it fill up your toes, travel into your feet and ankles.
- [00:02:18.940]Allowing that peaceful, warm feeling to melt there
- [00:02:22.800]and dissolve any discomfort that you may be feeling.
- [00:02:29.350]Now, imagine that warm, peaceful feeling
- [00:02:32.870]continuing to travel upward into your calves,
- [00:02:37.700]knees and hips.
- [00:02:40.900]Take a moment to notice how these areas feel.
- [00:02:44.600]They may be weightless against the chair
- [00:02:46.510]or firmly planted as you stand.
- [00:02:49.870]Again, maybe there's some discomfort there.
- [00:02:53.460]Allow that warm relaxation to dissolve the discomfort
- [00:02:58.950]and continue upward.
- [00:03:02.210]You're feeling more and more relaxed
- [00:03:04.030]as you fill up your body with this peaceful relaxation.
- [00:03:08.670]Now send this into your abdomen, chest, neck.
- [00:03:14.120]Notice, are your shoulders tightly wound upward
- [00:03:17.680]or are they relaxed and at ease?
- [00:03:20.680]Breathe in more warm relaxation and ease the tension there.
- [00:03:27.980]Now move this feeling into your arms, elbows,
- [00:03:32.330]and all the way to the very tips of your fingers.
- [00:03:37.670]As you breathe in through the nose,
- [00:03:40.640]breathing in peace, relaxation, and out through the mouth,
- [00:03:46.100]letting go of all stress, tension and worries.
- [00:03:51.340]Continue sending that beautiful, peaceful feeling
- [00:03:54.770]up through your neck, face, and to the top of the head.
- [00:04:00.860]Your whole body is now deeply relaxed,
- [00:04:04.100]radiating peace and tranquility.
- [00:04:08.160]Take a second now to recognize
- [00:04:10.140]how you're feeling in this moment.
- [00:04:12.590]Remember, you can come back to this place at any time.
- [00:04:17.360]Now, gently open your eyes
- [00:04:19.860]or release your soft gaze if your eyes are open.
- [00:04:23.460]I hope this allowed you to be more at ease,
- [00:04:26.160]relaxed and at peace today.
- [00:04:29.340]Thank yourself for engaging in this exercise.
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