This exercise is the short version of the body scan mindfulness activity.
It can help you become more aware of your present moment sensations, and more accepting and in contact with what's going on in your body. This can help with reducing stress and triggering relaxation. So let's begin.
Start by bringing attention into your body. You can close your eyes if that's comfortable for you, or just soften your gaze.
Notice your body seated wherever you're seated. And feel the weight of your body on the chair or on the floor. And notice the chair pressing into you.
Take a few deep breaths. And as you take a deep breath, bring in more oxygen, enlivening the body and as you exhale, have a sense of relaxing more deeply.
Now notice your feet on the floor.
Notice the sensations of your feet touching the floor, the weight and the pressure, the vibration or the heat. Notice your legs against the chair or against the ground. What do they feel like? Do you notice pressure, pulsing, heaviness or lightness? Notice each sensation without judging it as good or bad, but simply as a sensation. Notice your back pressing against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, notice that sensation. Let it soften.
Take a breath.
Notice your hands or your hands tense or tight. See if you can allow them to soften.
Notice your arms feel any sensation going on in your arms. Notice your shoulders. Let them hang down. Let them soften.
Notice your neck and your throat. Let them be soft as you breathe in and breathe out. Imagine your breath feeling that space in your neck when your shoulders allowing those areas to open up. Relax and soften.
Soften your jaw. Let your facial muscles be soft. Notice if you're holding tension around your mouth or in your brow.
Now notice your whole body present. Take one more breath in and out. Be aware of your whole body as best you can.
Take a slow breath and then when you're ready, you can open your eyes.
Thank you for joining me on this short body scan activity. Hope you found it helpful. If you'd like to see more content like this, please subscribe to my channel. Thanks for watching and take care