The Bend Body Scan

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Bend Health

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Welcome to Bend. We're going to do a body scan exercise together
A body scan is an exercise to help you understand how your mind and body are connected
Find a quiet, calm space and give yourself permission to take this time
Get into a comfortable position and take a moment to focus on your body and your feelings
Breathe slowly in and then out. And in and out
Now, bring your attention to your toes on your left foot. How do they feel?
Now bring your attention to your left ankle. Can you feel it? If not, wiggle it around
Now, focus on your left leg. Is there any stress or tension in your leg? Breathe in and out again
Imagine that you are releasing any tightness you are feeling, like taking off a tight pair of shoes. Great!
Let's focus on the toes of your right foot. Wiggle them around. How do they feel?
Let go of any tension that you might feel
Now, let's focus on your right ankle. Pay attention to where your leg and foot connect
Breathe in and out. Relax. Excellent!
Let's check in with your lower back. How is your back touching the floor or chair?
When you find some tight parts, just relax those parts. Good
Pay attention to the back of your neck. How does it feel? Does it feel light or heavy?
Feel your ears, the roots of your hair, forehead, and cheeks
Can you feel your teeth? Pretend to chew something. How do they feel?
How does your tongue feel inside your mouth? Can you stick out your tongue?
Now, focus on how the top of your head feels. Breathe. Relax
Did you feel any tightness anywhere else in your body? Take a moment to check
If so, just allow all the tightness to melt into the floor, to fall away from you
Now sit quietly for a few seconds
Finally, Imagine a cloud of relaxation ready to swish over you
Taking any tightness or discomfort you may have found in your body
Take a deep breath in and slowly let it out
Now take another in and slowly let it out again
Now, open your eyes
Great job! How did that feel?
Remember that there will be times when your feelings may cause you some discomfort in your body
Pay attention to that and try to remember to breathe and relax to help you feel better
For more pediatric mental health resources and tools, visit BendHealth.com

 The easy, fast & fun way to learn how to sing: 30DaySinger.com