My Anxiety Handbook by Sue Knowles

Author:Sue Knowles
Language: eng
Format: epub
ISBN: 9781784508135
Publisher: Jessica Kingsley Publishers
Published: 2017-12-22T16:00:00+00:00

Mindfulness exercise 6: Body scan

1. Find a time and space where you are unlikely to be disturbed, where you can relax. Either sit down (keeping a straight back), or lie down on the floor. Relax into the chair, floor or cushion. Feel yourself sinking down, your arms getting heavy, your legs sinking down into the chair/floor. Let your shoulders relax. Feel your eyelids become heavy and gently close your eyes, if you feel comfortable doing this. Or just allow your eyes to gently focus on a point in the room.

2. Start by bringing your attention to your breathing. Breathing in … and out … noticing the rise and fall of your chest as you do so.

3. Then, when you are ready, imagine a spotlight shining on a part of your body, helping you to bring your attention and focus to that area. First, notice the spotlight move to your legs and feet. Notice any tension in your legs and feet, and as you breathe out feel the tension releasing out of your body, down through your legs, your ankles, your feet and down through the ground.

4. When you are ready, notice the spotlight move to the trunk of your body – your shoulders, your back, your stomach and your hips. Notice any tension in these areas, then as you breathe out, feel the tension releasing out of your body, down through the trunk of your body, your legs, feet and down through the ground.

5. Then notice the spotlight move to your shoulders, arms, and hands. Notice any tension, and then as you breathe out, feel the tension releasing out of your body, up through your arms, through the trunk of your body, down through your legs and feet and down through the ground.

6. Finally, notice the spotlight move to your head, face and neck. Notice any tension in these areas, and then as you breathe out, feel the tension releasing out of your body, down through your shoulders, the trunk of your body, through your legs and feet and down through the ground.

7. When you are ready, gently bring your attention back to your breathing. Feel the spotlight bringing a focus to the whole body. As you breathe in, notice any areas of tension, and as you breathe out, let them release and the tension flow out of the body.

8. When you feel ready, wiggle your toes, and gently come back to the room, ready and refreshed to carry on with your day.

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