Five minute magic pt. 51 - Breathing exercise 'Body Scan'

Welcome to five-minute magic from Mindful Creative Podcast. A short bonus episode, sharing tips and insights from the book's pages of the same title. 
 
Every week I'll share one or two ideas that can give you an actionable takeaway for your creative process or work/business, or just the food for thought for the weekend ahead. 

These bonus episodes share content from the audio book, and you can find the link to the full version in the show notes.

Mindful Creative: How to understand and deal with the highs and lows of creative life, career and business

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Transcript

[00:00:00] Welcome to five minute magic from the mindful creative podcast. A short bonus episode, share and tips and insights from the pages of the book of the same title. Every week I'll be sharing one or two ideas that can give you an actionable takeaway for your creative process, your work, your business. Or just food for thought for the weekend ahead. These episodes share content from the audio book, and you can find the link to the full version in the show notes below. 

This is the second breathing exercise featured in the chapter mindful from the mindful creative book. Today we focus on body scan, an exercise that is another way of bringing your mind into the present and anchoring it there. By starting at the top of your head and methodically working down to your toes, paying attention to each part of your body and every sensation you feel, you can interrupt any mental chatter and calm both your mind and body.

During this meditation, it's possible that you might feel a lot, and sometimes you might not feel [00:01:00] anything. Both of these are equally valid. Observing what you do or don't find without judgment is what's important here.

Body scan number two. Body scan exercises are another great way of bringing your minds into the present and anchoring them there. By starting at the top of your head and methodically working down to your toes, paying attention to each part of the body and every sensation you feel, you can interrupt any mental chatter and calm both your mind and body.

Sometimes you might feel a lot. Other times you might not feel anything. Both are equally valid.

Observing what you do or don't find without judgement is what's important here.

[00:02:00] Sit somewhere comfortable with your back straight and your hands on your lap.

Close your eyes, take a long deep breath in and slowly let it out.

Settle a little deeper into the seat, feeling its full support.

Start to notice how your head is feeling today.

Whether it's feeling heavy or sitting lightly on your neck,[00:03:00] 

with the same gentle curiosity, notice any sensations on your face.

Is there any tension in your jaw or the little muscles around your eyes or lips? Don't attempt to change anything you find, just observe.

Next, consider any sensations in your neck and shoulders.

Are they sore and tight or loose and light?

Bring your mental gaze down to your chest and upper back, scanning for any sensations or differences in temperature.[00:04:00] 

Perhaps there won't be much to notice, and that's okay too. We're here with no expectations. Only curiosity. If you become distracted by thoughts or sounds, that's okay.

It happens all the time.

Bring your attention back to the body.

Observe the arms and any feelings in your hands and fingertips, whether there's any tingling or currents of energy.[00:05:00] 

Bring your awareness to your belly and hips, your lower back and your sitting bones.

Feeling the contact of the seat with your body.

Observe how your thighs feel and then the fronts and backs of your knees.

Send your attention down to your shins and calves.

Then down to your ankles, feet and toes. Notice where your feet touch the floor.[00:06:00] 

Now consider your whole body and all the sensations you've felt.

How they're so different in different parts of your body.

Expand your awareness to the space just a couple of inches away from your body.

The space that's holding your body. Feel the space and the wholeness of this space that your body inhabits.

Finally, take a deep breath in, feeling the breath travel down through your whole body, [00:07:00] through your spine and legs, and then gently breathe out.

Notice how you feel in your body now,

and in your own time, gently open your eyes and come back to the room.