Self-Scan

Transcript

Note: Transcripts are generated using speech recognition software and may contain errors.
Get into a comfortable position and close your eyes. Bring your attention to your breath. Now, starting with your toes, move your attention to each part of your body. Mindfully observe the sensations you have without judgment, your feet, your legs, your abdomen and chest, slowly scanning up as you give each part of your body attention. If you encounter anything that feels uncomfortable, maybe there's tightness in your chest or a heavy feeling in your stomach. Focus on that sensation in your body. Breathe deeply into that feeling, centering the feeling in your mind as you breathe. No need to judge how you're feeling. Today. We just want to practice body awareness. Keep breathing until the feeling dissipates and continue scanning. Continue from your shoulders, down your arms and into your hands. Then up to your neck, allow yourself to acknowledge anything that's tense and to continue to breathe deeply, bring your attention up the back of your head, then around to your jaw, your face to the space behind your eyes, ending at the top of your head. Once you've scanned your body, open your eyes and maintain this bodily connection throughout the rest of your day.