Body Scan For Stress Relief

Welcome to this mindful body scan for stress relief.

Today's practice is a body scan.

You can do this lying down,

Sitting,

Or standing,

However you feel most comfortable.

The purpose of this practice is to become aware of your body as it is,

Without trying to change it.

By tuning into your body with a mindful presence,

You may find the tension in areas that you were not aware of before.

The body scan may also help us to become aware of pain that was hidden before.

And if this happens,

Notice how that feels,

But don't linger too long.

Allow yourself to release the pain and discomfort.

The more we focus on and create negative feelings towards pain,

The more likely the pain will increase.

Studies have shown that when we just observe our pain without trying to change it,

We can begin to feel relief.

By doing this practice on a regular basis,

You will begin to become more attuned to your physical needs,

And you will be able to release areas of tension in your body.

The benefits of this practice include stress relief,

Better sleep quality,

And an overall improvement in well-being.

Now begin by bringing your attention into your body.

You can close your eyes or soften your gaze.

Start to notice your body in whatever position you find yourself in.

Maybe you're seated or lying down.

Just become aware of your whole body being supported by the chair or ground.

Allow your legs to fall wide.

Start to breathe deeply in through your nose and out through your mouth.

Notice how the breath is filling your body with oxygen.

That is the life force we rely on to live.

As you exhale,

Begin to relax and let go.

Take a few more deep breaths.

You can place a hand on your belly as you breathe in to feel this life-sustaining process.

Bring your attention to the soles of your feet.

Maybe they're planted on the ground or just resting as you lie down.

Sense how they feel.

Is there coolness or warmth?

Notice any sensations that arise.

Now move to your toes and start to sense them each individually.

Feel the base of the toes and the tips.

The nail bed that rests within.

The skin.

If you'd like,

You can silently count each toe.

Now move your attention to the top of your foot.

And get a sense of the bones,

Ligaments,

And tendons that support your feet.

Notice what you feel here.

If you feel any pain in your foot,

Just take a moment and notice what that feels like without adding any additional thoughts or trying to change it.

Then release the pain or tension.

Now move up to your ankle and start to feel the joint and Achilles tendon.

Now travel up to your legs as they rest on the floor.

Sense your calf muscles,

Your shins.

Sense any pressure or pulsing,

Itching,

Or heaviness here.

Just notice what that feels like.

Go ahead and release any pain or tension that you have here.

Now draw your attention to your knees,

Knee caps.

Sense directly behind your knees.

If you have any knee pain,

Allow it to leave.

Let it go.

Now move up to your thighs and sense the large and strong muscles here.

Move from the front of the thigh to the sides and to the back.

Feel deeply into your thigh muscles now.

Notice any tightness,

Throbbing,

Itching,

Or burning sensations.

If you have any of these,

You can make a mental notation if any sensations arise,

And then release it.

Now move up to your pelvic region,

Your hips.

Get a sense of the internal structures here and how they are supporting your lower body and internal organs,

Your reproductive organs.

Sense how you are supported in the chair or lying down against the floor in this area.

Now notice your lower back as you rest.

What do you notice here?

If you feel any tension or pain,

You can now gently release it.

Allow a sense of ease to enter your lower back.

Now moving up to your mid and upper back.

How does it feel to be supported on the floor or the chair?

Or maybe you're standing.

Sense into your muscles here.

Is there tightness or pain,

Throbbing?

Move into your scapula,

Also known as your shoulder bone,

Shoulder blades.

These bones connect your upper arm bones and clavicle.

Now move your awareness to your arms as they are resting on the floor or in your lap if you're sitting.

Sense into your upper arms.

Now your forearms,

Wrists,

And now your hands.

Feel into your palms.

Is there clamminess or dryness here?

Now move into your knuckles and your fingers and just rest your attention here for a moment.

As we did with the toes,

You can start to count each finger if you'd like.

Go into the joints here in the fingers.

Is there any inflammation,

Throbbing?

How does that feel?

Notice the sensations and release them.

You don't have to add anything here that does not serve your well-being.

You are free to let it go.

Now move up your arms to your shoulders and chest.

Sense your heart beating as it rests in the center of your chest.

See if you can feel each beat here.

You may start to feel some emotions come up as you focus on this area.

Allow them to come and release any sadness or anger that you may be lingering in your heart.

Now move to your lungs and rib cage.

Start to fill your lungs with a deep breath.

Let this breath cleanse and wash away any uncomfortable feelings or sensations.

Do this for a minute.

Bring your attention into your stomach.

If you have any tension or tightness,

Try to let it soften and breathe into your stomach.

Let your breath fill your belly.

If you'd like,

You can place your hand on it again if you'd like.

Rest here for a moment.

Now move back up to your neck and shoulders.

Sense your muscles.

Are they tense,

Tight?

Allow the tension to go and relax your neck and shoulders.

Sometimes we don't realize how much tension we have until we focus and allow our awareness to show us what we've been holding on to.

Now move to your throat.

What does it feel like to swallow?

Sense your esophagus and trachea as you swallow.

Let them be soft and relax.

Now move up to your jaw.

Is it tight,

Tense?

Separate your teeth.

Get a sense for your tongue as it rests in your mouth.

How does it feel here?

Do you notice any dryness?

Excess saliva?

Now move to your nose and feel the tip of your nose and your nostrils as you breathe in.

Notice the sensations of the breath.

Is it warm,

Cool?

Do you have any dryness inside your nose?

Itching?

Breathe in a few more deep and slow breaths here.

Relax your cheekbones and facial muscles.

Sense your eyes now.

They may be closed or lowered slightly.

If you feel any tension or dryness,

Just notice it and soften your eyes.

Feel them as they sit in your eye sockets.

Now move up to your forehead,

Your eyebrows,

Your temples.

Sense any sensations here.

Throbbing,

Sharpness,

Pulsing.

Let this area soften.

Now feel the back of your head resting on the floor or in the chair.

How does this feel?

Notice the top of your head now.

And allow a sense of opening here,

Releasing any tension,

Negative thoughts,

Unrealistic expectations or anger,

Resentment.

Let them leave your body as you rest here.

Begin now to notice again your whole body as you are resting and being supported by the surface you are on.

Take three more deep and mindful breaths here.

And when you're ready,

You can start to slowly open your eyes,

Wiggle your feet,

Your arms,

And just slowly transition out of this body scan.

Take your time getting up if you were lying down.

I encourage you to take some time after this practice and journal about your experience today.

Write down any new sensations or discoveries that came up for you today.

For the best results,

Try to do this practice at least three to five times a week for at least four weeks.

Be well,

And I hope to see you again soon.