A Gift For You!
I learned to do this relaxation technique in one of my pre-natal classes.
During my first attempt, one of the husbands had a brilliant idea to hoist himself up onto a pile of slippery, squeaky mats so that he (not his very pregnant wife) would be comfortable. While It was impossible for him to balance quietly on them, he was determined to finish what he started and blatantly ignored his wife’s multiple pleas to “get off the mats already.”
I tried to focus on my instructor's voice guiding us through this meditation as best I could. But the whole scene sent me into hysterics and I (not the dude perched up on the mats) was asked to take my uncontrollable laughter outside while this clueless hubby made his 762nd attempt to get comfy.
So, my first experience didn't go very well.
When I practiced on my own, all I could think about were those squeaky mats and laughing so hard I had tears rolling down my face. More laughter ensued.
But then one day I tried it and there were no giggles.
Instead, I found myself in a state of complete stillness, calm and relaxation.
Even when a gallstone decided to escape its confines using violent force.
That’s when this body scan meditation became pure bliss for my sore, exhausted, eight-months pregnant body.
Surprisingly, the sharp pains that took my breath away would subside when I took the time to check in and noticed that other parts of my body were pain free.
It took practice, but it even help me fall asleep during a gallbladder attack.
I was hooked.
To this day it’s still one of my most used tools when I need to take a moment for myself. It helps me stop my mind from wandering too far down that horrible, looping, “what if” path. And it’s one of the best things to help me determine what’s working and feeling good in my body, and what needs some extra tender loving care.
A body scan can be very basic, taking only a few minutes. Or, it can be quite intricate and drawn out so that it can take closer to an hour to complete.
The body scan meditation audio that I’ve made for you runs for a total of 6 minutes & 6 seconds. (Listen below)
It’s short enough so it won’t interrupt your day. But it’s long enough so you can try it out and see if you want to add it to your own toolbox. I'm totally biased, but I'd highly recommend that you give it a try!
The great thing about it is that you can modify it all you want.
MAKE IT YOUR OWN.
Extend it, or shorten it even further. You can do it lying down, or sitting in a comfortable chair. I've added it to the beginning or end of some of my yoga classes.
One way that I make it work for me when I have very limited time is to focus in on one, or two, body parts that don't grab my attention often. The sensations in my left pinky toe, the middle joint in my right index finger and the tops of my ears quickly bring me right back to the present moment each and every time.