What is a BODY SCAN and how you CAN PREFORM IT FROM HOME

1. Get Comfortable — Find a safe space where you can be alone for 5 – 10 minutes. This is a great exercise for rising in the morning, throughout the day as needed, or before bed. You can lie, or sit – whichever you prefer.

2. Focus on your breath — The breath, in meditation, is our guide. We use the breath as a point of focus. Breathe deeply into the belly. Feel your abdomen and shoulders rise with each inhale and fall with the exhale. Do about 5 – 10 deep breaths before continuing with step three.

3. Bring awareness to your feet — once you feel comfortable and relaxed, bring your attention to your feet. Using your breath, send all your energy and oxygen to that area of the body. Focusing on the feet, feeling for any emotions, tension or pain that may arise. If any of these occur, simply allow yourself to feel the sensation, using your breath to gently breathe through it.

4. Scan your entire body — Continue up from the feet, to the ankles, the calves, the knees, thighs, hips, abdomen, ribs, heart, spine, hands, shoulders, back, neck, head. Gently spending as much time as you feel you need at each location in the body. The trick is not to rush, and to truly feel the body; bringing awareness to each area.

5. Add Visualization — if pain or tension occur at any stage of your Body Scan visualization can act as a wonderful tool for removing it. Visualize the tension at each area inside your body, then with the breath watch the tension dissolve; leaving the body, evaporating into nothingness.