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3 MINUTE BODY SCAN

Peace and warm greetings,

In an effort to help reduce stress try this relaxing body scan, that can help improve sleep and decrease anxiety. I like to do this exercise listening to very relaxing music that helps with meditation click the link below for my personalized meditation playlist.

3 MINUTE BODY SCAN

Begin by bringing your attention into your body.

Sit with an alert but comfortable posture, back straight, hands resting in your lap and feet flat on the floor. 

Make sure you are comfortable, that you're balanced and not straining. Loosen any tight clothing and close your eyes.

Notice your body seated wherever you’re seated, feeling the weight of your body on the chair, feet on the floor.

Take a few deep breaths.

And as you take a deep breath, bring in more oxygen awakening your body. And as you exhale, have a sense of relaxing more deeply.

Take notice of your feet on the floor, notice the sensations of your feet touching the floor. The feeling of your feet in your shoes. The weight and pressure of the floor, vibration, heat. 

You can notice your legs against the chair, the pressure, pulsing, heaviness, lightness.

Notice your back against the chair.

Now bring your attention into your stomach area. If your stomach is tense or tight, let it soften. 

Take a deep breath. 

Notice your hands. Are your hands tense or tight? Open your hands and see if you can allow them to soften. 

Notice your arms. Feel any sensation in your arms. Let your shoulders be soft and relax.

Notice your neck and throat. Relax the muscles and Let them be soft. Relax.

Soften your jaw. Let your face and facial muscles relax. 

Finally notice your whole body.

Take a few more deep and slow breaths

Be aware of your whole body as best you can.   

Now slowly, you can open your eyes.


I hope this helps, remember reducing stress and finding time for mindfulness can help relax the body, the spirit, and improve your mental agility.

-Shanise