Body Scan - Mindful Awareness

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Day 2: Body Scan (Awareness)

“There’s only one reason why you’re not experiencing bliss at this present moment, and it’s because you’re thinking or focusing on what you don’t have…. But, right now you have everything you need to be in bliss.” -Anthony de Mello

Jon Kabat-Zinn (the originator of the MBSR, Mindfulness-Based Stress Relief, curriculum) describes mindfulness as an approach to life based on the understanding that “the present is the only time that any of us have to be alive – to know anything – to perceive – to learn – to act – to change – to heal”(JKZ 1990).

Mindfulness practice is the cultivation of the ability to pay deliberate attention to our internal and external experiences from moment to moment in an open, curious way that leaves judgment aside. Relating compassionately to life in this way and learning to direct (and re-direct) our attention towards the present moment allows for greater access to our own powerful resources for intuition, insight, creativity and healing.

Within the practice of mindfulness, thoughts and feelings are observed as events in the mind, without over-identifying with them, and without reacting to them in an automatic, habitual pattern of reactivity.  This non-elaborate state of self-observation introduces a ‘space’ between one’s perceptions and one’s responses.  In this way, mindfulness practices help us to respond reflectively to situations instead of reacting to them based on conditioned habits or reflexes. With mindfulness practice we can shift our relationship to ourselves and our life experiences in a way that allows for greater spaciousness, acceptance and compassion and in doing so can dramatically improve the quality of our life

Body Scan Exercise

Sitting in a chair with feet flat on the floor or lying on back, palms facing up

Take 5-30 mins listening to this video or simply following your own voice up the body

-Become aware of each part of the body:

  • From toes of both feet

  • The rest of the feet (top, bottom, ankle)

  • Lower Legs

  • Knees

  • Thighs

  • Pelvic region- buttocks, tailbone, pelvic bone, genitals. From there moving to

  • The Abdomen

  • Chest

  • Lower back

  • Upper back- back ribs & shoulder blades

  • Hands (fingers, palms, backs, wrists)

  • Arms (lower, elbows, upper)

  • Neck

  • Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back & top of the head)

Learn more about this practice at The Elements - Move in December for only $89 - no Contract!