If you have been following my posts, you'll know that when we speak of mindfulness, we always start with the breath. Think of it as the letter 'A' in the alphabet, it always comes first. 

Body Scanning 101

When performing a body scan, we recognize any sensations and feelings without trying to analyze how we feel.  

Start by noticing your feet. Give your toes a wiggle to bring awareness to them. Then taking your attention to your ankles, rotate your ankles, circle both ankles clockwise, then anti-clockwise. 

Now focusing on your calves, relax any tension here. Moving your attention to your knees then your thighs. Breath through this.

Now move your awareness further up your body, noticing your glutes, hips, and pelvis. Sometimes we are unaware of the tension we carry in our hips. When you get here, breath, and notice the support of the ground beneath you.

Taping into the area of your lower back. Are you relaxed?

If any point your mind wanders off, take a deep inhale followed by a long exhale to bring your attention back to your body scan. 

 

Moving to your middle then upper back, noticing your abdomen, chest, and sternum. 

Scrunching your shoulders up to your ears, then as you release, feel the lightness flow. Notice your neck muscle, are they relaxed?

Now take your attention to your head, your face. Tighten all the muscles on your face before you release it. Are you frowning? Relax your forehead. Notice if you are holding tension in your jaw. Move your jaw side to side before you relax.

Once more, take a deep inhale, followed by a long, full exhale. 

Notice how you feel ...

If you haven't read Part 1 of this post, here it is :)

https://www.publish0x.com/aqilahtheblommie/your-superpower-mindfulness-part-1-xvrzpvz