Welcome back to our anniversary celebration and Greatest Hits countdown celebrating two full years of weekly podcasting fun. Did you know that the average podcaster does only 10 episodes and then they stop? Yes, there are many podcast hosts that have discontinued their shows. So we are extremely proud of doing over 100 episodes and celebrating our two year anniversary of being here for you, serving our loyal listeners. So let's get on with hit number four. Hit number four is the “Body Scan Visualization”. This is one of my favorite full body healing techniques that I share with multiple clients. It's an easy thing to work into your daily routine for better health. So hit number four “Body Scan with Call IT in With Dar”!
Today's episode is a guided visualization. It applies the concept of mindfulness. We can define mindfulness as “being fully present in the moment and totally aware”. The activity is a complete body scan. For the specifics about mindfulness, its benefits, its roots and its rituals, refer back to episode three entitled “mindfulness activities”.
But for now, let's get into a comfortable seated position and get ready for a body scan guided visualization. You can place your palms on your heart space, your upper chest area, and consciously feel the warmth of your palms and the temperature of your chest. Get into the rhythm of the rise and the fall of your lungs as you breathe comfortably. For this activity, keep your thoughts on my voice and on the “Ancient Winds” music by Kevin McCloy. If an everyday thought, worry or problem comes into your brain just gently batted away. Try not to have judgment. Try not to get angry at it. Just accept that it will come back later and just bat it away like a light white ping pong ball.
So, in your comfortable position. Feel the warmth and the gentle touch of your hands. Feel the rise and fall of your chest. Whenever you're ready, you can let them fall into a more comfortable position. Let's start with three slow, relaxing breaths. breathing in through the nose 2-3-4 holding your breath and lighting up your entire body with oxygen 2-3-4 and then breathing out through your mouth. Maybe an O shaped mouth, breathing out toxins, to debris, negativity and anything that no longer serves you. And again, breathing in through the nose 2-3-4 holding the breath and feeling it travel 2-3-4 and breathing out through the mouth 2-3-4 and pushing the debris and toxins out, four, five, six. And one more time through the nose 2-3-4 holding it and lighting up your entire body with lifeforce breath 2-3-4 and letting out and pushing out all toxins, debris and negativity... imagine it all falling into the earth to be recycled, planted into something new and beautiful.
Now draw your attention to the toes of your left foot. The left side of our body is considered the feminine side. Begin to notice if there are any sensations in your toes. Are they warm, cool, dry or moist? Do they feel at ease or uncomfortable? Or maybe they're just toes. Now let's just tighten up our toes, really, really, tight... curl them up, tight, tight, tight. And then with an outbreath let's release them. Let your toes feel good. Let your toes feel like they've been shot full of lifeforce energy. Maybe give them a little wiggle, and a smile of appreciation. Let's move up to the sole of your left foot. What about here? Any sensations? Think about what a small surface your feet have, for holding up your entire body all day, they work pretty hard. So, send your left sole, just a little bit of gratitude. If there's any just comfort, just kind of be open to it, release it and let's tighten up that entire sole of the foot and then release it. Release it and relax it and maybe even shake it a little bit and feel appreciation for the sole of your foot.
Now, let's sense the entire flow, how does the entire foot feel? Is it comfortable? If there's any discomfort, pretend that you're wrapping it in a warm, comforting towel. It's okay to have discomfort in your left foot, if it's there. It works so hard. Tighten up your entire left foot tight, tight, tight, tight and then release it nice and relaxed. Let's move our attention up your leg, one part at a time. Notice if there's any discomfort, or any different feelings around one body part versus the next. And we're going to move up the ankle and the shin and calf in our body scan, observe. Tighten the shin and calf, and ankle really, really, really, really tight, tight, tight, tight and then relax. Relax the ankle, the shin, and the foot. Bring your attention up to your knee. What about your left knee? How is it feeling? How does it look? What do you sense? Tighten up your left knee very, very, very, very tight, tight, tight, tight, tight, and then relax, relax, relax. When you notice your mind has wandered, that's you know, pretty normal... return to the part of the body that you were on and go back into mindfulness. The definition of mindfulness is quite easy, “staying in the present moment”, but the activity itself for us humans is not so easy, not so simple. If it helps you to talk to your body parts, go ahead. Maybe you want to add affirmations:” the left side of my body is strong and my feet, carry me daily”. Whatever you're inspired to say, this entire process can be exploratory. It can be even playful. Then you can kind of gently work your way up the body.
Since we started on the left, female side... we'll continue with the thigh and the hip. The thigh and the hip. What does your left thigh and hip have to say? How does it feel? Are there any sensations? Is it warm, cool, feeling comfort, discomfort? Tighten your thigh and hip, tight, tight, tight, tight. tight, really, really tight, and then let it go. Let it relax on an out breath, let it all loosen and become totally without stress. If you are feeling uneasy or judgmental about a particular body part try putting your hand over your heart and sending kindness to that part of your body. As you feel ease or relaxation, don't be afraid to smile, feel gratitude and appreciation
Now, let's bring loving awareness to our entire left leg from toes to hip. Compare it to your right side and after all that tensing and loosening, see if it feels more relaxed. Next, let's move on to the right leg, your masculine side of the body where we will go through the same process so you can go through it just a little bit faster, but don't lose touch of the feeling. Is it cool? Is it warm? Is it tight? Is there discomfort, is there ease? So, start with the right toes and assess the right toes. Then let's tighten the right toes up tight, tight, tight, tight as you can and then on an out breath, relax the right toes, wiggling a little, maybe smile and appreciation and move on to the right soul of your foot. That right soul that holds your entire body along with its partner on the left that small surface that does so much. How does it feel? Then let's tighten up the sole of your foot tight, tight, tight, tight, tight. as tight as you can get it, let it go and then loosen on the out breath. Relax. Relax. How does it feel?
Moving on to the entire right foot. How does it feel? left to right, top to bottom, how does it feel? tighten up the entire right foot... tight, tight, tight, tight...and then loosen and relax fully on the out breath, moving our intention up to the ankle, the shin and the calf. How does the right ankle, shin and calf feel? any discomfort? anything different? I happen to have a little itch on the inside of my right calf that I didn't notice on the left side of my body, anything with you? And then let's tighten up the ankle, shin and calf type, tight, tight, tight, and then relax on the out breath. Bring your attention up to your right knee. Have you been racing ahead of me? Are you farther than your right knee? Let's practice mindfulness in the moment, being aware of my voice, and of your body. Forgive yourself for being human, or if your mind wanders, or if you did race ahead...all is good. Tighten up your right knee tight, tight, tight, tight, tight and then relax on the outbreath...release, release. If you actually experience physical pain in any area, be sure to skip it or just don't tighten it quite as much. And the next time you do the body scan, try to do just a little bit more.
So, now we're at the right thigh and the right hip. How does it feel? Does it have any discomfort? Did you shift your weight at all when we came to the thigh and hip area? Let's tighten up that thigh and hip tight, tight, tight and release on the outbreath Now think about that entire right leg. I mean, open your eyes and take a look at it. Appreciate it. See how it feels right now. Then back to a relaxing position, bring your awareness to your pelvic area. The strong bones support your legs, and then there's also soft tissues, an area of contrast. Perhaps you feel your glutes on the chair on the floor wherever you're sitting. and those are those large muscles that help you climb stairs; also help you sit softly and comfortably. What does that entire area feel like? Let's tighten it up... tight, tight, tight, tight, tight, tight, butt cheeks for lack of a better word. Tight, tight, tight, and then loosen them all on the outbreath.
Now bring your attention to your lower back. A lot of stress is stored in the lower back. See if you notice any discomfort, any tension. You can visualize the Kundalini energy, which is a swirling pile of beautiful, light energy at the base of your spine that flows freely up your backbone. Imagine your muscles relaxing and melting, giving your back the appreciation it deserves. Everything is connected there and tighten your back up and sit tight and tall as possible... tight, tight, tight. And then release the outbreath bring your attention to your upper back and your shoulders. Pull your shoulders tight, tight into your neck. Maybe you'd like a shrug and then relax. Let's circle around to the front of your body to your abdomen. Your abdomen is a very complicated part of the body because it has many organs and they all have a
different body function. Let's just send some gratitude to those tummies. If you have any judgment or criticism about your belly, switch the negativity around and think of some kind, accepting positive thing. (I know I'm quite huggable around my body, perfect for grandchildren, especially the little ones. I have a huggable belly area). So, tighten it all up, tight, tight, tight, tight, tight, and then release on the out breath...relax, release.
Let's move up to your chest and your lungs and your heart center. The place of love and compassion. Imagine infusing your chest with loving light, appreciation, acceptance maybe put a gentle hand on the center of your chest, allowing yourself to feel whatever emotion comes up. Let's bring our arms tightly into our chest, raising our chest up tight, tight, tight, and then release it on the outbreath. Continue your awareness with the attention to your left shoulder, your left upper arm, your left elbow, the feminine side of your same warmth you would give towards a young child (I mentioned grandchildren). Loving body. See if there's any sensations and then tighten up your shoulder and arm and elbow...tight, tight, tight, tight, tight, and release on the outbreath. Move your attention to the left lower arm, wrist, hands and fingers, each separate finger tighten it up and loosen it, tighten and loosen, tighten and loosen, tighten and loosen, tighten and relax. Put your hand in a fist, tight, tight, tight, tight and relax. Feel free to wiggle your fingers and move your hands and rotate your wrists and scan your entire left arm and hand with the awareness, with mindfulness when it feels complete, move to the right side, your masculine dominant side. Move your attention to your right shoulder Your right upper arm, your right elbow, observe and then tighten... tight, tight, tight and then loosen and relax on the outbreath. Moving to the lower arm, the wrist, the hand, and fingers, tightening each finger separately. Tight, tight and really tight, tight, tight, and really tight, tight and release, tight, tight and release, tight, tight, tight and release. Then roll up all your fingers into a tight, tight, fist, tight, tight, tight, tight and release on the out breath. Shake out your fingers in your hands, rotate your wrist and observe your whole right arm and hand. Maybe shake it a little bit. See how it feels?
Let's bring our awareness up into our head, beginning at the neck. Think about how the neck holds up your head throughout the day, and how it helps transfer blood to the brain and air to the body. Consider the wisdom in the brain. Offer appreciation and kindness to your neck. maybe you want to roll it to the side, side to side, front and back. See if there's any tension or discomfort there. You can bring your chin down, down, down to your chest to your collarbone, tight, tight, tight and then release on the out breath. Well bring your attention to the back of your head and the occipital ridge stretching from ear to ear. If you like you can kind of gently massage it. Don't be afraid with any of the body parts to actually touch them and give them recognition. Next think of your ears how sensitive they are. How we learn through our ears, how you appreciate being able to hear and if you have some concern about your hearing, just compassionately acknowledge that you can give each little ear lobe, a little pole, and a pinch. A great little acupressure point and offer the same attention and awareness to the other organs that help you with your senses. Your eyes, and your nose and your lips, up onto your cheeks and your jaw and your chin and the appreciation for being able to eat and speak and smile. So, tighten your jaw, clench your jaw real tight, tight, tight, tight. and then release completely on the outbreath.
Bringing your attention to your forehead and the crown of your head and underneath your brain, your brain full of billions of nerve cells, all communicating with each other...all taking in the senses of the world we live in. The brain, the brain, your file system. It works 24 seven on your behalf...and when you have finished giving kind and compassionate attention and have completed the whole-body scan offer your body a gentle rain shower! Feel light, cleansing rain come down on to your head, shoulders around and down your entire body and any toxins and debris and negativity has been released. Any emotional or physical pain has been released down into Mother Earth to be recycled.
When this feels complete, check in what was this body scan meditation or visualization like for you? Everybody is different. My guess is you probably realized when your mind started to wander, and you needed to come back to your four senses. Allow yourself to have whatever experience you had. Allow yourself to just be as you are. That's what mindfulness is. That's what self-compassion is so call it in, call in mindfulness! Until next time, bye bye for now.
Transcribed by https://otter.ai