Hello and welcome.
This is a mindful activity to enhance your body awareness and promote self-regulation.
Take a moment to find a comfortable position,
Either seated or lying down.
Make sure you're in a safe and quiet space.
Give yourself permission to close your eyes or keep them softly focused,
Whatever feels right for you.
In this moment,
Acknowledge that this practice is an opportunity to cultivate compassion through self-regulation for yourself.
Breathing into the present moment,
Begin by bringing your attention to your breath.
Inhale slowly through your nose for a count of 4,
3,
2,
1.
Feeling your lungs expand,
Hold your breath at the top,
And then exhale slowly through your mouth for a count of 6,
5,
4,
3,
2,
1.
As you continue,
Let each exhale carry away any physical tension you feel in your body,
Softening you and calming your mind.
Imagine with each breath that you're helping your nervous system find balance,
Shifting into a state of rest and restoration.
This simple act of breathing activates your vagus nerve,
Your body's pathway to relaxation.
Next,
We're going to move our awareness through the different parts of our body.
This body scan will help to improve your proprioception,
Or your body's ability to locate itself in space.
Start at the top of your head and slowly guide your attention from the top of your head to the top of your head.
Down through your face,
Into your neck,
Your shoulders,
Your chest,
And the back of your body,
Along your spine.
Move your attention down both your arms,
Into the pelvis region,
Down your thighs,
All the way to the top of your head.
Move your attention down your thighs and your hamstrings,
The fronts and backs of your legs,
Through your knees,
The back of your knees,
Your shins,
Your calves,
And finally ending up in your feet.
When you're moving through this part-by-part,
Piece-by-piece scan,
Observe areas in your body that have tension.
Generally speaking,
It could be your forehead.
Can you soften it?
Notice your jaw.
Remove your tongue from the roof of your mouth.
Unclench your teeth and allow your mouth to soften.
Noticing the gentle rise and fall of your chest with each breath.
And know that your hands occupy a lot of real estate in your brain,
So bring a lot of awareness to your hands.
If they're clenched or,
You know,
If your fingers are doing something,
Try to relax them.
Notice the temperature of your hands.
Are they warm?
Are they cool?
Are they neutral?
As you scan your body,
Imagine your neurons are firing together,
Communicating in a calm and harmonious way.
And each moment of mindful attention strengthens the pathways in your brain that support resilience and focus.
And this is neuroplasticity in action.
Now,
To cultivate self-compassion,
Connect with yourself by placing one hand on your heart and one hand on your belly.
As you breathe,
Take a moment to offer yourself kindness and compassion,
Recognizing that compassion is made up of acknowledging shared suffering amongst humans.
And this need or desire to soothe and alleviate our own suffering,
And perhaps over time extending that to others.
As you breathe,
Take a moment to offer yourself kindness.
You may repeat phrases such as,
May I feel calm and grounded.
Feel the warmth of your hands.
Feel the rhythm of your breath.
Your breath is a gentle reminder of your ability to self-regulate and care for yourself.
It's the quickest way to drop into the present moment.
These small acts of compassion can help you build emotional resilience.
To close your practice,
Take another deep breath in,
And as you exhale,
Gently bring your attention back into the space you're occupying.
Locate yourself in space.
Coming back to your body,
You can wiggle your fingers and your toes,
Inviting gentle movement.
Slowly open your eyes,
Carrying with you a sense of calm and the knowledge that each time you practice mindfulness,
Breathing,
And self-compassion,
You are strengthening your body's and your brain's ability for balance,
Self-regulation,
And well-being.
You can reflect on these practices by understanding that these practices demonstrate how mindfulness can engage the nervous system.
Breathing and body awareness stimulate interoception.
This enhances your connection to your internal states,
Such as noticing when your heart rate is variable,
When it's beating fast,
Or when it's calm.
Noticing the state of your breathing,
The temperature of your body.
And know that through repetition,
These mindful moments rewire your brain for greater emotional balance and mental clarity,
Thanks to the miracle of neuroplasticity.
From my heart to yours.
