8/3/2023 0 Comments Scansion exerciseMove your attention to your pelvic area and buttocks. If your mind starts wandering around, acceptingly bring your attention back to doing the exercise. How do they feel? Do you feel like you need to present them with a well-deserved work out session? Feel the sensation of your thighs touching the surface of the chair. ![]() How do you knees feel? Keep on moving your focus upwards and feel your thighs. Feel how the back of the knee touches the chair that you sit on. Does this part feel energized? Or does it feel heavy? Slowly move your attention to your knees. Be aware of any sensations that you might experience there. Next, bring your awareness above your feet, to the lower parts of your legs. Where you feel tension, just breathe in and as you exhale slowly release part of the tension. ![]() Gently accept that maybe you're thinking about what you want later for dinner and go back to focusing on your feet. Are your feet tired? Do your soles hurt from a busy day? Or are they perhaps rested and they feel just fine? At this point you might get distracted with different thoughts or emotions. Start with the toes, then bring your attention to the soles, up through the ankles. Be aware of the contact that they make with the floor beneath you. As you sit in the chair, start to feel how your feet touch the ground. If you find it useful, you can continue doing it whenever you want to. ![]() The exercise is best done with closed eyes, so before you start with the mental body scan, close your eyes. You will need 15 minutes to do the exercise. Choose a place that is quiet and where you wouldn't be interrupted. To prepare, sit comfortably in a chair with your feet on the floor. This exercise is divided into three parts, based on three different parts of the body: the lower body, the upper body and the head. Learn to relax by scanning through your body and listening to how everything feels.
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