Today I am sharing a 10 minute body scan meditation designed to release your mental and physical stress. By taking this moment for yourself to connect with your body and release the buildup of mental and physical tension you will let go of unneeded anxiety, feel deep relaxation and peace.
Enjoy
Hank
CC Transcript Below
CC Transcript Below
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10 Minute Body Scan Mindfulness Mediation
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Alright, for today’s practice, we are going to add another layer
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to our mindfulness and in order to do that, I think the best way
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is to get into a lying down posture.
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It doesn’t matter if you’re lying down straight legs, knees bent,
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legs up but a lying down posture is probably going to be
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the most efficient and effective way for you to learn this practice of the day.
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So if you’re in a place where you can get, go ahead and pause it,
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and get settled.
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If not, then go ahead and watch and listen
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and take it in and then when you have a chance go ahead and do so somewhere else.
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You can do this from a seated position, even a kneeling position or a
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walking meditation, but it just takes a little more creativity and awareness.
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So if you’re in one of those postures, go ahead
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but this is going to be instructions for somebody who’s lying down. Alright.
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So go ahead and pose, find your spot.
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Alright. Welcome back. Now let’s just take a nice deep breath,
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take it in, exhale
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and just let your body settle into the ground and find its place.
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Another nice deep breath in,
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start to feel a diaphragm coming up and open,
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and then let everything to settle back down into the ground.
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Let’s give ourselves a nice little reminder
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it’s time to turn the On switch Off.
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And let’s also give ourselves that friendly reminder of encouragement
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that we do find ourselves wondering
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from the breath and from where our awareness is supposed to be,
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we just take a deep breath and we come back.
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No judgment.
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Take a nice deep breath in,
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and relax.
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Alright. Now, I want you to bring your awareness
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down to your toes.
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Hopefully you’ve got ten of them.
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If not, count the ones you’ve got down there
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and just give them little wiggle.
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And then opening up a little bit as best you can,
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scrunch them down a little bit ,
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open them back up,
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take a nice deep breath in,
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exhale and let them settle.
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We’re going to come up to those ankles,
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move those ankles around a little bit, maybe make some small little circles.
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Again, Not right or wrong
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we’re just looking and seeing, bringing awareness to each joint in our body
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seeing where we’re holding our tension. Okay.
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The deep breath in,
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exhale
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and let you ankles settle in.
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Now we’re going to move up into your knees.
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And we’re going to take a nice deep breath in,
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exhale
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I want you to kind of squeeze your quad muscles,
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those are those big muscles on your top,
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when you squeeze those,
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you are going to feel your legs want to straighten out,
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you’re going to feel the back of your knees kind of move closer to the ground,
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just going to take him a squeeze of those quads, take a deep breath in,
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exhale
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let those knees settle.
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We’re going to bring our awareness up to our hips and our lower back.
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It can be a real big problem area for a lot of folks.
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And there’s a lot of different things we can do for that
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but today we just want to bring that awareness to see,
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where we’re having that tension if we are holding any tension there.
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we’re just going to do a couple of deep breaths into those hips.
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So all we’re going to do is to take a nice deep breath in
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and then as you exhale, you’re going to send that breath to your hips.
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Take another nice deep breath in,
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exhale sending that breath to the hips.
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Now we’re going to go to our fingers.
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Just move those fingers around a little bit.
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Make a nice big, like they’re big spider web.
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Don’t bring them into your face.
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Make a nice tight fist, just open and move around a little bit
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Again, take a nice deep breath in, open them big,
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exhale and let them settle.
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Lets move to our wrist and move them up and down,
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make some circles out.
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Okay.
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Just take another nice deep breath in,
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exhale, let it all settle down to the ground.
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The key thing here again there’s no right or wrong answer
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we’re bringing awareness to each one of the joints,
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we are seeing what we might be holding some stiffness and tightness, you know,
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how often do you spend in a day being
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proactive and seeing what your body is doing and how it’s doing it.
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So we’re just seeing where we’re holding a lot of tension and
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it next spot is where a lot of folks hold the tension, all their tension.
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So we’re coming up into those shoulders.
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So what we want to do, we want to bring those shoulders up into the ears
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and then let them come down.
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Bring your shoulders up towards your ears and let them come down.
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Now we’re taking a nice deep breath in, bring those shoulders up,
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exhale and let them come down.
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Now we’re just going take our head
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and we’re going to kind of push it into the ground,
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so you can take the back of your head and just push it into the ground
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and then bring your chin to your chest.
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Head back into the ground, chin to the chest.
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Take a deep breath in, push the back of the head into the ground
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a little bit not really aggressive, just kind of enough,
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just kind of like you’re trying to hold on a piece of paper.
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And then exhale let everything settled into the ground.
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Alright, so this was a longer body scan
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it was in the intro on how to potentially do a body scan
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and sometimes for a mindfulness practice, this can be all you do for the day.
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But it can also be another layer as you begin to add
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to your own personal daily practice,
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you settle into your posture, you take a couple deep breaths
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and turn the on switch off.
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You give yourself permission and encouragement to come back to the breath
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and you might do a quick body scan
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where you don’t do a breath at every joint,
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maybe you just go down to the toes and wiggle, you move the ankles,
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you moved the knees, maybe while you’re sitting at your desk
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or while you’re standing in line.
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You just have a moment of awareness that, wow! I’ve got all of these different joints in my body.
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We didn’t even get to the eyes, and then
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the cheek muscle, face muscles and our teeth muscles, we’ve got so much tension that we hold up
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in our face. Okay.
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But today’s practice was just what we did.
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It’s taking a moment of mindfulness and awareness
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connecting with our body and the joints of our body,
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hopefully before they hurt you.
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So that if we find some irregular stiffness or tightness,
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we can address it proactively.
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And by bringing awareness to each one of those joints
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and spending a little more time distressing each one individually,
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we lower the overall tension in our body.
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And as we lower the overall tension in our body,
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we’re lowering overall tension in our mind and
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we’re able to be a little more relaxed.
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But from the performance standpoint, body that’s not under
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undue stress has less restriction and less friction,
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therefore, it’s going to be performing better.
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So today’s practice was a simple body scan
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and a reminder to check in with each one of your little joints
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and throughout the day just move them, talk to them
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and encourage them and if you’re looking help relieve some stress,
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take a nice deep diaphragmatic breath,
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exhale into that joint and get tell yourself,
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it’s okay to relax.
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Alright. Hope you enjoyed this practice today and just remember,
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each time you do any of the practices, the more often you do like any other skill,
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it’s going to get quicker and quicker.
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And your body is going to begin to respond quicker and quicker and deeper and deeper.
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The same issue with the body scan –
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the more often you do it, the quicker it’s going to be for your body
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to check in with itself and then to release itself that it needs to.
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So don’t expect Miracles on 52nd Street
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and the first time around, alright?
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Again, hope you enjoyed today’s practice,
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look forward to see you tomorrow.
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