[00:49] Welcome to Yoga Girl Daily and happy Wednesday, you beautiful human being you! It's hump day today. So kind of a tricky day for some of us, especially if we’re having a busy day at work. It's Wellbeing Wednesday here at Yoga Girl Daily, so it's time for us to settle down, to meditate, to ground, and to feel really good. Today I wanted to introduce a practice that can be really helpful at any time when we might be feeling stressed out or whenever we're feeling anxious or if we're having a hard time making our way into the body, if you feel like your mind is super, super busy. Today we're going to do a body scan. There are many different ways to do this and since we have a little bit of limited time with our Yoga Girl Daily episodes, I want to get started right away. So you can choose if you'd like to sit up, just relaxing into a chair or if you'd like to lie down flat on the floor. Whatever makes you feel more comfortable or whatever you have space for right now, but you definitely want to be in a place where you can let go and relax.
[02:02] So wherever you're at, let's go ahead and close the eyes and just take a cleansing breath right now. So inhale all the way to the top. Open the mouth and let all of it go.
[02:20] And we're going to begin by bringing all of our awareness to the very top of our head, to the very top of our head. Just bringing your focus there, your energy there, your awareness there. And imagining as if a wave of calm is washing over you, beginning at the very crown of your head. Start to move your awareness down the sides of your face, the front of your face and all around your neck and allow for the forehead to soften. If there's anything you're holding on to around your face, especially around the face, sometimes we have this idea that we want to look a certain way. Just let it go. Let your jaw go. Soften your cheeks, your forehead, even that little space at the back of the ears. Just release. And then take another deep breath in…
[03:17] And another deep breath out. And then continue bringing that awareness a little bit lower down the body. So reaching now, the shoulders, the top of your chest and your upper back. And feel this wave of calm moving from the neck over the heart. And as it reaches the shoulders, bringing that awareness or scanning the body from the shoulders down into each one of your arms, all the way into the tips of the fingers. And take a moment just to linger there in the left and the right arm with your awareness. And if there's anything accumulated in this part of the body, take a deep breath and as you exhale, let it go.
[04:05] So softening the palms of the hands, the tips of the fingers and bringing your awareness from the hands back to the shoulders, the front of the chest, and now scanning the body, the torso, the rib cage, your belly, and your lower back. Just noticing this part of the body, what it feels like to let your awareness linger here and then let your belly go. Many of us, we have a little bit of a holding on happening around the low belly all the time. So just let your belly soften, bring a little bit of extra space, extra breath into the low belly area. Take another inhale.
[04:48] And exhale. And now continuing, scanning the body with your awareness from the lower back and the belly down the left and the right leg. So feeling your glutes, the front of backs of the thighs, bringing your awareness down past the knees, the shins, the calves, reaching the ankles, and eventually your feet. So feeling your legs, all of those muscles, everything very connected here. And eventually draw your awareness all the way down to the soles of the feet. All 10 of your toes. Let's take a full breath here, keeping our awareness around the feet and the legs.
[05:33] Exhale everything out and take a moment to let your awareness linger at the very base of the feet, feeling any kind of energy that might be moving around the soles of the feet, the toes. And then from there, bringing our awareness back up from the soles of the feet, up the legs, past the glutes, the low belly, the lower back or entire torso, the shoulders, both arms, out into the fingertips and the hands and all the way up through the neck, the face and the crown of the head again. And then one last time, letting your awareness drop from the crown of your head down your face, your neck, your arms, your torso, into the low belly, down into both of your legs and feeling your awareness scanning all the way down through the soles of your feet. Letting your presence linger there in the legs and the feet, helping you ground into the present moment. We'll take a moment here, just feeling the beautiful connectedness of your entire body as one. Let's take one more breath. Inhale, open the mouth, let all of it go, and gently blinking your eyes open. Give yourself a moment just to orient to come back here, now. Thank you so much for practicing this body scan with me today. This is a practice you can return to at any moment of the day. Just really feeling into the specific areas of your body, noticing how everything is connected, and then bringing that awareness from the crown of your head, ending at the soles of the feet, rooting you to the world. Thank you for this practice today. Yoga Girl Daily will be back with some gratitude tomorrow.
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