The Mindfulness Workbook for Teen Self-Harm by Unknown

Author:Unknown
Language: eng
Format: epub
Published: 2019-07-17T00:00:00+00:00

connecting to your body: the body scan mindfulness practice

getting comfortable

If possible, lie on your back in a comfortable position, with your legs straight and your arms at your sides. You can also sit in a chair, with your feet on the floor and your hands in your lap or by your sides. Close your eyes if you feel comfortable doing so. Notice what your body is in contact with. You might do some grounding based on what you have already learned: notice what your feet are touching, what your back is resting on—perhaps a couch, a bed, carpet, or the back of a chair.

beginning the practice

Begin by noticing your body and what it is in contact with. By tuning into your body in this way, you are connecting your mind, thoughts, and feelings. Tuning in can remind you that you are physically present and can feel something, such as physical sensations that are here. Let whatever came before be part of your past and whatever will come be part of your future. Be in the now!

your breath

Next, notice your breathing—as you inhale, feel your lungs and ribs expand and your belly rise, then feel them fall as you release and exhale. Allow your breath to come naturally rather than trying to control it, trusting that after all these days, weeks, months, and years of breathing, your body knows what to do. It may help to imagine you are in a rowboat and visualize your breath as your anchor as you go through this practice. While the waves are rocking the boat to and fro, as you inhale, you pick up an anchor and dangle it off the side of the boat. As you exhale, you let the anchor drop to the ocean floor, where it settles in the stillness below. Your breath can be an anchor to the present moment and provide a sense of calm deep beneath the surface.

Note: Breath is just one of the grounding focal points you can turn to in any practice. If it is too difficult right now to tune into your breath, notice your feet, toes, hands, or fingers.

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