Bonus Blog: The Body Scan
I just couldn’t wait until next week. I had to share this tool with you.
This is one of the BEST WAYS I have found for my patients to learn as well as practice becoming aware of their bodies…the BODY SCAN.
Try this with me:
Let’s start with breathing. Whether you are standing or sitting, first become aware of your breath. The sensation you feel as you take a deep breath in filling your lungs and your ribs expanding, and then a breath out as the air leaves your nose/mouth, ribs return to the starting position.
Check! You have just become aware of your breath, next stop your body.
I want you to start from the top of your head, working down to your toes to relax each body part.
Start with your head, as you continue to breath in/out through your nose, relax the skin on your face - your forehead, your cheeks, your jaw.
Relax your neck and shoulders, feel your shoulders grow heavy, releasing any tension.
Release any tension in your arms, down into your fingers. Let your fingers softly fall open.
Breathe through your upper, mid and lower back, relax any tension in your belly as you breathe in/out feeling the ribs expand and relax, and potentially, your belly rise and fall with each breath.
Relax your hips (if you’re not sure if they are relaxing, give them a little wiggle/shake, then stillness), feel your thighs down to your calves release tension.
Finally your toes, give those a little wiggle, then stillness.
Ahhhh…How did that feel?
Could you feel each body part and what it was doing?
Did you notice the relaxation of each part?
It’s okay if not, sometimes it takes practice connecting to our bodies, and there is no better time to start than today.
Personally, I like to do the body scan right before bed especially if I’m thinking about my endless to do list. After doing the body scan, I literally feel myself melting into the bed, and I usually drift off to sleep. WIN, WIN!
I encourage you to find a time to practice this at least once a day - every night before you go to bed, first thing in the morning, or even in the middle of the day. Don’t forget to notice how you feel afterward (Hint: You should feel relaxed).
Leave a comment below and let me know what you noticed during or after the body scan!
Do you have more questions? Don’t hesitate to reach out!
Stay tuned for my next post where I will teach you how to use this new insight into your body and apply it to the things you do throughout the day. I will teach you all the “how-tos” when it comes to movement, and the proper way to move to PREVENT pain. You don’t want to miss it!
*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern regarding your health or the health of your baby.