How To Reduce Stress With Body Scans

How To Reduce Stress With Body Scans – Body scan relaxation is very similar to progressive muscle relaxation. I include the body scan exercise because it is another variation on a well-known relaxation technique.

Body scan relaxation requires mindfulness and is a great practice that falls under the category of mindfulness-based stress reduction (MBSR).

How To Reduce Stress With Body Scans

1. Find a comfortable place to sit or lie down. Once you are familiar with this exercise, close your eyes. You can also invite someone else to help you do the body scan exercise.

Healthline On X: “one Of The Quickest And Easiest Ways To Bust Stress And Check In With Your Body Is To Do A Body Scan Meditation. If You’ve Never Heard Of This

2. Start with five deep breaths. Breathe deeply into your belly to the count of four and exhale completely to the count of four to one. Breathe. Take another deep breath into your belly and exhale completely. (Repeat until five full breaths are completed.)

3. Focus on the stars. Pay attention to how it feels. Are your muscles tight? Are your eyebrows furrowed? Be aware of any tension you hold in your forehead. With the next exhale, let go of any tension and feel your forehead relax.

4. Focus on the eye area. Pay attention to how your eyes feel. Are they tired? Are they squinting? Do you notice fatigue in the muscles around your eyes? Release the tension from the outer corners of your eyes as you exhale for the next three breaths.

5. Continue to breathe slowly, drawing air in through your nose and deep into your belly, then releasing the tension with your exhale. Let go.

Full Body Check-in To Understand How You’re Feeling

6. Very good. Focus on the mouth and jaw. Notice any anxiety or stress in the muscles around the mouth and jawbones. On the next exhale, allow the lower jaw bone to drop and the mouth to open a little. Completely release the tension in your mouth and jawbone. Breathe in and then breathe out, releasing the tension. Take another breath.

7. Focus on the junction between the neck and shoulders. Focus on breathing deeply into your belly and as you exhale, drop your shoulders so they float toward your feet. Feel the weight of your collarbone drop a few inches as you exhale. Inhale and feel your neck lengthen as you drop your shoulders into a relaxed position. Exhale and feel your shoulders drop lower and lower.

8. Focus on elbows, wrists and fingers. Can you notice the tension in the joints and the muscles that support them? Just focus on your upper arms, forearms, hands and thumbs and fingers. Use the inhale to draw fresh, cleansing air deep into the center of the body and exhale to release tension in the arms and hands. Feel your arms get heavy as they let go and sink to the floor.

9. Feel the floor beneath you. Put all your weight on the floor and let it support your whole body. Continue with slow inhales and exhales, letting your body sink into the floor – lower and lower. Exhale completely and release all the stress and tension that has built up in your back muscles. Let the country support you now.

Pdf) Immediate Effects Of A Brief 10-minute Mindfulness-based Stress Reduction Body Scan For Central Sensitization: A Case Series

10. Focus on your thighs and lower legs for signs that you are contracting your muscles unnecessarily. Breathe in and hold this awareness throughout your body. Exhale slowly and completely. Release all the worries and stress you have accumulated in your lower body with the next breath. Exhale and let your feet feel heavy on the floor. Let your feet drop to your ankles.

11. Breathe. Release the tension. Again focus on the forehead, eyes, mouth and jaw. If tension returns to these areas, simply use deep, slow breaths to release and let it go. Feel your neck lengthen and shoulders drop, and the floor rise to support your back and pelvis, legs and feet. Breathe.

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