We can get so caught in up our workdays – the inbox, phone calls, conversation and to-do lists that it is easy to lose touch with our emotions, our feelings and our stress levels.
A body scan can be a simple way to keep a check on stress and acknowledge if energetically, emotionally, physically, mentally and spiritually you are running on empty.
A body scan can be used any-time during the day – before you get up in the morning, on the bus, waiting for the kettle to boil – you name it! – and it can be practiced either seated, standing or lying down.
Here’s how to do it:
- If you struggle to find time for a quick check-in or simply forget as you get swept away with your day setting a timer at regular intervals can be really helpful.
- To check in with yourself, ideally find a place that you won’t be disturbed by a ringing phone or a colleague for 3-5 minutes.
1. Become aware of your connection to the ground.
- Feel your feet connecting to the floor and lengthen from your feet to the crown of your head,. If you’re sitting on a chair imagine a cord drawing the crown of your head towards the ceiling.
2. Notice the rise and fall of your natural breath.
- Close your eyes and bring your awareness to the physical act of breathing.
- Notice the sensation of each inhale and exhale – the breath as it moves in through your nostrils and the downward flow of the air as your abdomen expands fully.
- Does your breath feel deep or shallow, regular or irregular, where does the breath move to in your body? Can you notice the pause between each breath?
- Engage your senses fully – bring your attention to the experiences of your body, your mind, and any thoughts or emotions, just as they are without changing anything. The focus here is simply to be with yourself fully. Let go of expectations, thoughts, judgments – they are all in the realm of thought – just let them go.
3. Notice how you feel right now with no preconceived ideas of how you should feel
- If a tendency to judge arises, simply notice and acknowledge that, then redirect your attention to the experiences of your body, mind, and emotions.
4. Without judgement notice are you feeling mostly:
- Tired or awake
- Emotional or relaxed
- Distracted or focused
- Hopeful or pessimistic
- Unsettled or relaxed
5. As you complete this exercise take a few deeper slower breaths in through the nose and out through the nose.
- Notice anywhere in the body that feels tight – the chest, the face, the belly and draw your breath a little deeper to these places.
6. As you practice this check-in be kind to yourself
- No matter how you feel or what you feel, meet each experience with acceptance.
This poem by Rumi is a beautiful reminder that all emotions pass – even the unpleasant ones.
