This week, Anu Gupta guides us through a detailed body scan to help us relax, release, and bring our energy back into the present moment and away from distracting thoughts and worries.
Now, we can return to our breathing. Take this time to feel amazed and grateful for who you are, every part of your body, from head to toe. Relax and release. This practice allows you to cultivate a sense of grounding and openness while healing your entire body with this relaxing energy.
Come to a comfortable seating position. Keep your back as long as possible without creating tension, place your feet on the ground, and place your hands on your knees. Relax your shoulders, neck, and jaw and open your chest. Gently close your eyes or place your gaze on a still point in front of you. Please focus on your forehead. Have you noticed any sensation in your forehead? Perhaps some feeling of holding, some tightening. See if you can relax and let go. Repeat these phrases consciously. Please relax. release. Next, turn your attention to your jaw and tongue. This is often where we feel a lot of tension and urgency. So see if you can relax and let go. When your mind begins to drift again, notice what it is doing. Maybe that’s what you’re thinking about or planning. Whatever it is, it’s just a habit. See if you can bring your awareness back to your jaw. This is a practice we are developing, a practice that brings us back to the present moment and brings mindfulness into our bodies. Relax and let go. Next, shift your attention to your chest and release whatever is holding you down. Feel the spaciousness and openness. relax. release. Come down to your stomach and notice how it expands when you inhale and how it collapses back when you exhale. See if you can relax and release and refocus your attention on your body in the moment. Next, turn your attention to your arms. your left arm. your right arm. your left hand. your right hand. Notice if there is a hold there. Notice how it feels when you squeeze it. There may be a feeling of pressure and tingling. See if you can keep your mind steady, loosen up, relax, and release. We often feel the energy of “doing” in our hands because this is where we have the most nerve endings. But at this moment, we can’t go anywhere. You don’t have to do anything, just be conscious and pay attention to what is always here: our bodies. relax. release. Focus on your legs. your thighs. your knees. Notice any holds or tension. Move to your feet. your left foot. Right foot. Notice any contractions or tension there. Gently focus on releasing all energy and surrendering. relax. release. Now give that relaxation energy to all other parts of your body. Check to see if any other parts of your body feel tense or tight. Right now, I have no place to go or stay anywhere else. Enjoy the peace and freedom of being here in your body. Next, turn your attention to the largest organ of our body: the skin. Notice how the skin feels, this covering that really holds our whole body together. It regulates our body temperature and maintains homeostasis. At this moment, you are just feeling the skin on your face, scalp, torso, chest, arms, and legs. Pay attention to every sensation. how are they feeling? There is no need to change it, just observe it as is. Whenever you feel tense or tense, you can bring this relaxing, releasing energy into your body. This is the practice we cultivate, the practice of mindfulness. Notice if your mind is drifting. What are you doing? And see if you can put it back into your body. Just for the last few seconds, enjoy the feeling of freedom in your body. This is available anytime and anywhere. By bringing awareness to your inner experience and your body, you can make better decisions that align with your purpose and values. Next, as you exhale, bring your chin closer to your chest. If your eyes are closed, gently open them. Thank you for practicing today. Have a great day!
