SlideShare a Scribd company logo

Lesson 7 mod 2 mind blank

Body scan

1 of 2
The body scan - meditation
The Body Scan - Script
Find a place where you will be safe, secure, and undisturbed. Lie on your back on a firm mat or cushioned floor, arms resting by your
side, palms facing upward. If you find it difficult to stay awake during the meditation, it may be helpful to open your eyes or prop your
head up with a pillow. If neither helps, you can change position that that would help you stay awake. Other positions include standing
or sitting in a chair.
Close your eyes and start to focus your attention on the fact that you are breathing. Allow each inhale and exhale to flow through
your body. Notice how your body feels with each breath as well as where the breath flows. With each breath, allow yourself to sink
deeper into the floor. •Keep in mind that your mind will inevitably wander through this practice as that is what all minds do. When
this happens, notice it and gently and kindly bring your attention back to the part of the body on which you were focusing.
As you continue to breathe, on the inhale, imagine the breath filling your lungs and then moving down into the belly, into the left leg,
and all the way out of the left toes. As you exhale, imagine or feel your breath moving in through your toes, up the left leg, through
the abdomen, all the way up into your chest, and finally out through your nose. With a playful approach, practice a couple of cycles of
this kind of breathing.
Use this breathing technique throughout the remainder of the scan. When you notice a tense or unpleasant sensation, breathe into it
and imagine relaxing, releasing, and letting go. Notice all the sensations in your body, beginning with the bottom of your left foot.
Where do you feel pressure? What does it feel like? Move with your attention from the bottom of your left foot, up the ankle to the
left leg, lower leg, knee, upper leg, across the pelvic region, down the right leg. Move into your pelvic region, scanning the front and
back of your body. Notice all the sensations that arise and let them go.
As you focus on each part of the body, observe what you see and feel there without forcing anything to happen. If you don’t feel
anything in an area of your body, that’s okay. Simply act as an observer, noticing how your body feels today. Continue up through the
stomach, upper chest, neck, down the left arm, back up through the collarbone down the right arm, up to your hairline, forehead,
and finally face. Remember to observe each small area of every part of your body. For example, you may want to notice what is
happening in between your toes, ankles, shoulders, ears, tongue. Investigate every area of the body with gentle curiosity. After
observing every point in the body, feel your body as a whole, breathing in and out, fully alive.

More Related Content

What's hot

Module 9- Integration within the workplace
Module 9-  Integration within the workplaceModule 9-  Integration within the workplace
Module 9- Integration within the workplaceWellbeingChampion
 
Seated Yoga For Your Office: Ten Poses to Invigorate Your Day
Seated Yoga For Your Office: Ten Poses to Invigorate Your DaySeated Yoga For Your Office: Ten Poses to Invigorate Your Day
Seated Yoga For Your Office: Ten Poses to Invigorate Your DayCynthia Cotte Griffiths
 
Mindful practice
Mindful practiceMindful practice
Mindful practiceeph-hr
 
17 Desk Stretches That Will Keep You Alive!
17 Desk Stretches That Will Keep You Alive!17 Desk Stretches That Will Keep You Alive!
17 Desk Stretches That Will Keep You Alive!D B
 
Yoga for the aged
Yoga for the agedYoga for the aged
Yoga for the agedyogavanam
 
Mindfulness practices for educators
Mindfulness practices for educators Mindfulness practices for educators
Mindfulness practices for educators Trish Keiller
 
Practice session 2016 sssmcri
Practice session  2016 sssmcriPractice session  2016 sssmcri
Practice session 2016 sssmcriphysiology mgmcri
 
Coping Strategies For Dealing With Employees Suffering With Stress
Coping Strategies For Dealing With Employees Suffering With StressCoping Strategies For Dealing With Employees Suffering With Stress
Coping Strategies For Dealing With Employees Suffering With StressCraig Page
 
Impact of-covid-patient-recovery
Impact of-covid-patient-recoveryImpact of-covid-patient-recovery
Impact of-covid-patient-recoverygsc_21
 
Demo of Zen meditation
Demo of  Zen meditationDemo of  Zen meditation
Demo of Zen meditationJian-Gong Shih
 
Asana anatomy
Asana anatomyAsana anatomy
Asana anatomybpusuvith
 

What's hot (20)

Module 8 mind blank
Module 8 mind blankModule 8 mind blank
Module 8 mind blank
 
Module 9- Integration within the workplace
Module 9-  Integration within the workplaceModule 9-  Integration within the workplace
Module 9- Integration within the workplace
 
Module 9 mind blank
Module 9 mind blankModule 9 mind blank
Module 9 mind blank
 
Module 9 mind hic v2
Module 9 mind hic v2Module 9 mind hic v2
Module 9 mind hic v2
 
Seated Yoga For Your Office: Ten Poses to Invigorate Your Day
Seated Yoga For Your Office: Ten Poses to Invigorate Your DaySeated Yoga For Your Office: Ten Poses to Invigorate Your Day
Seated Yoga For Your Office: Ten Poses to Invigorate Your Day
 
Belly Breathing Skill
Belly Breathing SkillBelly Breathing Skill
Belly Breathing Skill
 
Just breathing
Just breathingJust breathing
Just breathing
 
7 steps
7 steps7 steps
7 steps
 
Mindful practice
Mindful practiceMindful practice
Mindful practice
 
17 Desk Stretches That Will Keep You Alive!
17 Desk Stretches That Will Keep You Alive!17 Desk Stretches That Will Keep You Alive!
17 Desk Stretches That Will Keep You Alive!
 
Yoga for the aged
Yoga for the agedYoga for the aged
Yoga for the aged
 
A guide to Meditation
A guide to MeditationA guide to Meditation
A guide to Meditation
 
Mindfulness practices for educators
Mindfulness practices for educators Mindfulness practices for educators
Mindfulness practices for educators
 
Sleep workshop 2015
Sleep workshop 2015Sleep workshop 2015
Sleep workshop 2015
 
Practice session 2016 sssmcri
Practice session  2016 sssmcriPractice session  2016 sssmcri
Practice session 2016 sssmcri
 
Coping Strategies For Dealing With Employees Suffering With Stress
Coping Strategies For Dealing With Employees Suffering With StressCoping Strategies For Dealing With Employees Suffering With Stress
Coping Strategies For Dealing With Employees Suffering With Stress
 
Ajapa japa(conscious awareness of a mantra
Ajapa japa(conscious awareness of a mantraAjapa japa(conscious awareness of a mantra
Ajapa japa(conscious awareness of a mantra
 
Impact of-covid-patient-recovery
Impact of-covid-patient-recoveryImpact of-covid-patient-recovery
Impact of-covid-patient-recovery
 
Demo of Zen meditation
Demo of  Zen meditationDemo of  Zen meditation
Demo of Zen meditation
 
Asana anatomy
Asana anatomyAsana anatomy
Asana anatomy
 

Similar to Lesson 7 mod 2 mind blank

25 Proven Ways to Relax
25 Proven Ways to Relax25 Proven Ways to Relax
25 Proven Ways to RelaxBruce Kasanoff
 
UX STRAT Online 2020: Sarah Atkinson, Optum
UX STRAT Online 2020: Sarah Atkinson, OptumUX STRAT Online 2020: Sarah Atkinson, Optum
UX STRAT Online 2020: Sarah Atkinson, OptumUX STRAT
 
Stress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.pptStress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.pptShama
 
Stress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.pptStress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.pptShama
 
Daily energy routine_dona_eden
Daily energy routine_dona_edenDaily energy routine_dona_eden
Daily energy routine_dona_edenOdette Irimiea
 
Yoga for Intellectually Challenged Children.ppt
Yoga for Intellectually Challenged Children.pptYoga for Intellectually Challenged Children.ppt
Yoga for Intellectually Challenged Children.pptShama
 
Here are 7 Calming Yoga Poses for Autoimmune Disease.pdf
Here are 7 Calming Yoga Poses for Autoimmune Disease.pdfHere are 7 Calming Yoga Poses for Autoimmune Disease.pdf
Here are 7 Calming Yoga Poses for Autoimmune Disease.pdfhow2stayyoung
 
Role of Yoga in Children.ppt
Role of Yoga in Children.pptRole of Yoga in Children.ppt
Role of Yoga in Children.pptShama
 
18.3.2015 the alexander
18.3.2015 the alexander18.3.2015 the alexander
18.3.2015 the alexanderHuda AlRouqi
 
Progressive Muscle Relaxation for Children and Adolescents
Progressive Muscle Relaxation for Children and AdolescentsProgressive Muscle Relaxation for Children and Adolescents
Progressive Muscle Relaxation for Children and AdolescentsThe Hope Institute
 
Stress Relief in College
Stress Relief in CollegeStress Relief in College
Stress Relief in CollegerkCity007
 
3 minutes body scan meditation
3 minutes body scan meditation3 minutes body scan meditation
3 minutes body scan meditationHappypeopleerasmus
 
sitMAI, Reactivation of Body and Mind
sitMAI, Reactivation of Body and MindsitMAI, Reactivation of Body and Mind
sitMAI, Reactivation of Body and MindPhillip Parkinson
 
Jacobsons progressive muscle relaxation technique
Jacobsons progressive muscle relaxation techniqueJacobsons progressive muscle relaxation technique
Jacobsons progressive muscle relaxation techniqueRejitha John
 

Similar to Lesson 7 mod 2 mind blank (20)

25 Proven Ways to Relax
25 Proven Ways to Relax25 Proven Ways to Relax
25 Proven Ways to Relax
 
UX STRAT Online 2020: Sarah Atkinson, Optum
UX STRAT Online 2020: Sarah Atkinson, OptumUX STRAT Online 2020: Sarah Atkinson, Optum
UX STRAT Online 2020: Sarah Atkinson, Optum
 
Yoga Nidra for Stress Management.pptx
Yoga Nidra for Stress Management.pptxYoga Nidra for Stress Management.pptx
Yoga Nidra for Stress Management.pptx
 
Stress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.pptStress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.ppt
 
Stress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.pptStress Management in Children by Yoga Therapy.ppt
Stress Management in Children by Yoga Therapy.ppt
 
Daily energy routine_dona_eden
Daily energy routine_dona_edenDaily energy routine_dona_eden
Daily energy routine_dona_eden
 
Yoga for Intellectually Challenged Children.ppt
Yoga for Intellectually Challenged Children.pptYoga for Intellectually Challenged Children.ppt
Yoga for Intellectually Challenged Children.ppt
 
Yoga for TMD
Yoga for TMD Yoga for TMD
Yoga for TMD
 
31 Flavors of Mindfulness - how to practice mindfulness in every aspect of yo...
31 Flavors of Mindfulness - how to practice mindfulness in every aspect of yo...31 Flavors of Mindfulness - how to practice mindfulness in every aspect of yo...
31 Flavors of Mindfulness - how to practice mindfulness in every aspect of yo...
 
Here are 7 Calming Yoga Poses for Autoimmune Disease.pdf
Here are 7 Calming Yoga Poses for Autoimmune Disease.pdfHere are 7 Calming Yoga Poses for Autoimmune Disease.pdf
Here are 7 Calming Yoga Poses for Autoimmune Disease.pdf
 
Role of Yoga in Children.ppt
Role of Yoga in Children.pptRole of Yoga in Children.ppt
Role of Yoga in Children.ppt
 
18.3.2015 the alexander
18.3.2015 the alexander18.3.2015 the alexander
18.3.2015 the alexander
 
Progressive Muscle Relaxation for Children and Adolescents
Progressive Muscle Relaxation for Children and AdolescentsProgressive Muscle Relaxation for Children and Adolescents
Progressive Muscle Relaxation for Children and Adolescents
 
Stress Relief in College
Stress Relief in CollegeStress Relief in College
Stress Relief in College
 
Yoga practice
Yoga practiceYoga practice
Yoga practice
 
3 minutes body scan meditation
3 minutes body scan meditation3 minutes body scan meditation
3 minutes body scan meditation
 
sitMAI, Reactivation of Body and Mind
sitMAI, Reactivation of Body and MindsitMAI, Reactivation of Body and Mind
sitMAI, Reactivation of Body and Mind
 
Mindful breathing
Mindful breathingMindful breathing
Mindful breathing
 
Stress management
Stress managementStress management
Stress management
 
Jacobsons progressive muscle relaxation technique
Jacobsons progressive muscle relaxation techniqueJacobsons progressive muscle relaxation technique
Jacobsons progressive muscle relaxation technique
 

More from WellbeingChampion (20)

EVDS - User Training Session
EVDS - User Training SessionEVDS - User Training Session
EVDS - User Training Session
 
Gems cholesterol reference
Gems cholesterol reference Gems cholesterol reference
Gems cholesterol reference
 
Gems cholesterol module 9
Gems cholesterol module 9Gems cholesterol module 9
Gems cholesterol module 9
 
Gems cholesterol module 8
Gems cholesterol module 8Gems cholesterol module 8
Gems cholesterol module 8
 
Gems cholesterol module 7
Gems cholesterol module 7Gems cholesterol module 7
Gems cholesterol module 7
 
Gems cholesterol module 5
Gems cholesterol module 5Gems cholesterol module 5
Gems cholesterol module 5
 
Gems cholesterol module 6
Gems cholesterol module 6Gems cholesterol module 6
Gems cholesterol module 6
 
Gems cholesterol module 4
Gems cholesterol module 4Gems cholesterol module 4
Gems cholesterol module 4
 
Gems cholesterol module 2
Gems cholesterol module 2Gems cholesterol module 2
Gems cholesterol module 2
 
Gems cholesterol module 3
Gems cholesterol module 3Gems cholesterol module 3
Gems cholesterol module 3
 
Gems cholesterol module 2
Gems cholesterol module 2Gems cholesterol module 2
Gems cholesterol module 2
 
Gems cholesterol introduction
Gems cholesterol introductionGems cholesterol introduction
Gems cholesterol introduction
 
Module 1 lesson 6 adrm and cnbr (mco)
Module 1 lesson 6 adrm and cnbr (mco)Module 1 lesson 6 adrm and cnbr (mco)
Module 1 lesson 6 adrm and cnbr (mco)
 
Gems TB reference
Gems TB reference Gems TB reference
Gems TB reference
 
Gems TB module 7
Gems TB module 7Gems TB module 7
Gems TB module 7
 
Gems TB module 6
Gems TB module 6Gems TB module 6
Gems TB module 6
 
Gems TB module 5
Gems TB module 5Gems TB module 5
Gems TB module 5
 
Gems TB module 4
Gems TB module 4Gems TB module 4
Gems TB module 4
 
Gems TB module 3
Gems TB  module 3Gems TB  module 3
Gems TB module 3
 
Gems TB module 2
Gems TB module 2Gems TB module 2
Gems TB module 2
 

Recently uploaded

Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptxRamy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptxد حاتم البيطار
 
The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)ZaheerJamal1
 
To study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domainTo study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domainChitraSrivastava15
 
Strategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptxStrategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptxJIT KUMAR GUPTA
 
Roar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdfRoar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdfroarwellnessrehab
 
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdfEng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdfد حاتم البيطار
 
sara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdf
sara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdfsara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdf
sara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdfد حاتم البيطار
 
Health and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptxHealth and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptxsohampatel420738
 
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdfdr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdfد حاتم البيطار
 
INTESTINAL OBSTRUCTION.pptx...smart study..
INTESTINAL OBSTRUCTION.pptx...smart study..INTESTINAL OBSTRUCTION.pptx...smart study..
INTESTINAL OBSTRUCTION.pptx...smart study..Beena Vaza
 
Use of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaUse of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaIris Thiele Isip-Tan
 
Medical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step GuideMedical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step Guide24 Hour Translation
 
Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...
Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...
Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...Dr. David Greene Arizona
 
orbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptxorbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptxdhbketan
 
Respiratory Emergencies and CPR -FON.pptx
Respiratory Emergencies and CPR -FON.pptxRespiratory Emergencies and CPR -FON.pptx
Respiratory Emergencies and CPR -FON.pptxdhivbhar91
 
ESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn moreESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn moreBeena Vaza
 
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...akashdashjsr99
 
CRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdfCRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdfDr Prashant Bodhe
 
tayloranderson44444444444444444444444444444444.pptx
tayloranderson44444444444444444444444444444444.pptxtayloranderson44444444444444444444444444444444.pptx
tayloranderson44444444444444444444444444444444.pptxTyraRideaux
 
悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证
悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证
悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证8cuw8kc0
 

Recently uploaded (20)

Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptxRamy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
Ramy Case Study 1د حاتم البيطار زويل اكاديمي.pptx
 
The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)The Doctor's Book Of Survival Home Remedies Book (printed)
The Doctor's Book Of Survival Home Remedies Book (printed)
 
To study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domainTo study about ITC in FMCG Sector -All domain
To study about ITC in FMCG Sector -All domain
 
Strategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptxStrategies and Options For Making India Zero Waste Water-26-2-24.pptx
Strategies and Options For Making India Zero Waste Water-26-2-24.pptx
 
Roar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdfRoar Wellness Drug Addiciton Program.pdf
Roar Wellness Drug Addiciton Program.pdf
 
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdfEng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
Eng . Asmaa Hassanد حاتم البيطار زويل اكاديمي.pdf
 
sara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdf
sara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdfsara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdf
sara atefد حاتم البيطار زويل اكاديميد حاتم البيطار.pdf
 
Health and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptxHealth and nutrition presentation by Soham Patel.pptx
Health and nutrition presentation by Soham Patel.pptx
 
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdfdr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
dr heba allah abozeidد حاتم البيطار زويل اكاديمي.pdf
 
INTESTINAL OBSTRUCTION.pptx...smart study..
INTESTINAL OBSTRUCTION.pptx...smart study..INTESTINAL OBSTRUCTION.pptx...smart study..
INTESTINAL OBSTRUCTION.pptx...smart study..
 
Use of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaUse of AI: Misinformation on Social Media
Use of AI: Misinformation on Social Media
 
Medical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step GuideMedical Translation for Accurate Care: A Step-by-Step Guide
Medical Translation for Accurate Care: A Step-by-Step Guide
 
Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...
Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...
Alzheimer’s Disease, Dementia, and Stem Cell Therapy Insights from Dr. David ...
 
orbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptxorbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptx
 
Respiratory Emergencies and CPR -FON.pptx
Respiratory Emergencies and CPR -FON.pptxRespiratory Emergencies and CPR -FON.pptx
Respiratory Emergencies and CPR -FON.pptx
 
ESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn moreESOPHAGITIS.pptx...easy to study & learn more
ESOPHAGITIS.pptx...easy to study & learn more
 
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
Embark on a delicious journey to a healthier you with 'A Healthy Guide to Eat...
 
CRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdfCRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdf
 
tayloranderson44444444444444444444444444444444.pptx
tayloranderson44444444444444444444444444444444.pptxtayloranderson44444444444444444444444444444444.pptx
tayloranderson44444444444444444444444444444444.pptx
 
悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证
悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证
悉尼大学毕业证制作流Sydney毕业证文凭学历学位认证
 

Lesson 7 mod 2 mind blank

  • 1. The body scan - meditation
  • 2. The Body Scan - Script Find a place where you will be safe, secure, and undisturbed. Lie on your back on a firm mat or cushioned floor, arms resting by your side, palms facing upward. If you find it difficult to stay awake during the meditation, it may be helpful to open your eyes or prop your head up with a pillow. If neither helps, you can change position that that would help you stay awake. Other positions include standing or sitting in a chair. Close your eyes and start to focus your attention on the fact that you are breathing. Allow each inhale and exhale to flow through your body. Notice how your body feels with each breath as well as where the breath flows. With each breath, allow yourself to sink deeper into the floor. •Keep in mind that your mind will inevitably wander through this practice as that is what all minds do. When this happens, notice it and gently and kindly bring your attention back to the part of the body on which you were focusing. As you continue to breathe, on the inhale, imagine the breath filling your lungs and then moving down into the belly, into the left leg, and all the way out of the left toes. As you exhale, imagine or feel your breath moving in through your toes, up the left leg, through the abdomen, all the way up into your chest, and finally out through your nose. With a playful approach, practice a couple of cycles of this kind of breathing. Use this breathing technique throughout the remainder of the scan. When you notice a tense or unpleasant sensation, breathe into it and imagine relaxing, releasing, and letting go. Notice all the sensations in your body, beginning with the bottom of your left foot. Where do you feel pressure? What does it feel like? Move with your attention from the bottom of your left foot, up the ankle to the left leg, lower leg, knee, upper leg, across the pelvic region, down the right leg. Move into your pelvic region, scanning the front and back of your body. Notice all the sensations that arise and let them go. As you focus on each part of the body, observe what you see and feel there without forcing anything to happen. If you don’t feel anything in an area of your body, that’s okay. Simply act as an observer, noticing how your body feels today. Continue up through the stomach, upper chest, neck, down the left arm, back up through the collarbone down the right arm, up to your hairline, forehead, and finally face. Remember to observe each small area of every part of your body. For example, you may want to notice what is happening in between your toes, ankles, shoulders, ears, tongue. Investigate every area of the body with gentle curiosity. After observing every point in the body, feel your body as a whole, breathing in and out, fully alive.

Editor's Notes

  1. THE BODY SCAN - SCRIPT •Close your eyes and start to focus your attention on the fact that you are breathing. Allow each inhale and exhale to flow through your body. Notice how your body feels with each breath as well as where the breath flows. With each breath, allow yourself to sink deeper into the floor. •Keep in mind that your mind will inevitably wander through this practice as that is what all minds do. When this happens, notice it and gently and kindly bring your attention back to the part of the body on which you were focusing. •As you continue to breathe, on the inhale, imagine the breath filling your lungs and then moving down into the belly, into the left leg, and all the way out of the left toes. As you exhale, imagine or feel your breath moving in through your toes, up the left leg, through the abdomen, all the way up into your chest, and finally out through your nose. With a playful approach, practice a couple of cycles of this kind of breathing. •Use this breathing technique throughout the remainder of the scan. When you notice a tense or unpleasant sensation, breathe into it and imagine relaxing, releasing, and letting go. •Notice all the sensations in your body, beginning with the bottom of your left foot. Where do you feel pressure? What does it feel like? •Move with your attention from the bottom of your left foot, up the ankle to the left leg, lower leg, knee, upper leg, across the pelvic region, down the right leg. Move into your pelvic region, scanning the front and back of your body. Notice all the sensations that arise and let them go. •As you focus on each part of the body, observe what you see and feel there without forcing anything to happen. If you don’t feel anything in an area of your body, that’s okay. Simply act as an observer, noticing how your body feels today. •Continue up through the stomach, upper chest, neck, down the left arm, back up through the collarbone down the right arm, up to your hairline, forehead, and finally face. •Remember to observe each small area of every part of your body. For example, you may want to notice what is happening in between your toes, ankles, shoulders, ears, tongue. Investigate every area of the body with gentle curiosity. •After observing every point in the body, feel your body as a whole, breathing in and out, fully alive.