Body Scan.
photo: courtesy of google- wayofm.org
Taking a quick moment to check in with yourself can be so beneficial. Here, we will do a very simple body scan, to help us tune in to ourselves and calm our mind. Take a moment to catch your breath, allowing yourself to connect to the minds’ thoughts. If you are lucky enough to have someone read this to you, that is optimal; however, if not, maybe take a few moments to read along to yourself, before feeling confident enough to coach your way through this meditation yourself. Begin at your own pace, and make sure you are sitting comfortably (for this meditation, I usually sit crisscross, or on my shins… please make sure your arms/hands are free so they can move about during this meditation.
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Start by gently placing your hands on top your head; again, breathing in and out slowly, to the count of 4-5 seconds on each inhale, and each exhale… repeat in your minds thoughts (or out loud if that is more beneficial to you) the following statement: ‘calm my mind; I am not my thoughts…’ (Repeat 3x)
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Next, place both hands over your heart; again, breathing in and out slowly, and repeat in your minds thoughts (or again, out loud if that is more beneficial to you) ‘calm my heart; I am not my feelings…’ (Repeat 3x)
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Moving on, place both hands on your stomach/belly—completing smooth, rhythmic breaths, and repeat (silently or out loud): ‘calm my belly; I am in control…’ (Repeat 3x)
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Next, hands on thighs; again, breath is calm and controlled, repeat (silently or out loud): ‘calm my legs; I am still…’ (Repeat 3x)
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Finishing with hands in front, on the earth, inhaling and exhaling; repeat (silently or out loud): ‘I am calm, I am balanced, I am centered…’ (Repeat 3x)
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Repeat as long as you wish, until you are ready to re-enter regular life/surroundings.
YOU ARE WORTHY. YOU CAN DO HARD THINGS.