Welcome to day 4 of #MyHeartThisChristmas.
Today I invite you to take five solid minutes for this exercise. This is wonderful for anxiety, when you are having trouble sleeping, experiencing pain or simply needing some time for yourself.
It is a very inexpensive thing you can do by yourself on your mat, at your bedside, at your desk or even in your car.
Release yourself from any obligations, expectations and responsibilities for this time. Put your phone on silent if you can. Play some soft instrumental or relaxing music. I use this one often when teaching a hatha yoga class.
Some health benefits include:
- Reduces Stress
- Decreases muscle tension
- Increased pain tolerance
Body scan meditations encourage self-awareness of sensations we might otherwise be ignoring.
Begin with the crown of your head and slowly bring your eyes to a close. Hands with your palms up is the best way to practice this.
Breathe in, and out through your nostrils if possible.
Bring your awareness and attention to your ears.
To your eyes.
To your chin.
To your neckline.
Your elbows and wrists.
At each stop, rest and breathe. Feel the blood flow to each region, breathe into each part.
Start at your chest, your heart, your lungs.
Your belly, your pelvis.
Your knees, and calves.
The souls of your feet.
And each of your ten toes.
Honor this time by gently opening your eyes back to your space.
Thank yourself for making time to reflect on nothing but your own body, maybe your pain and definitely the ways grief might be affecting you physically.
If you are enjoying this series, you might also want to check out Facets of Grief, a donation-based art therapy workshop for grieving mothers.