Mindfulness Meditation to help Relieve Anxiety and Stress
Three Minute "Body Scan" Tips
Body Scan Practice: Audio Clip
You can do a short "Body Scan"at any time, especially if you're feeling tense or anxious.
while seated in class
before athletic events
before speaking in public
before getting out of bed in the morning
before falling asleep
while standing in line
during social events
before an interview
How To Do It:
1. Use your attention to find your breath in your body.
2. Starting from either your feet or your head, move your attention through your body and notice your experience. Scan for tension in your feet, lower back, stomach, shoulders, face, jaw, or forehead; wherever you feel tension in your body.
3. As you scan each area, breath into the area, releasing tension and bringing in new energy as you did in the "Body Scan."
4. Expand your awareness to your entire body and feel the breath move from your head to your feet.
What is Mindfulness?
"Mindfulness is paying attention in a particular way: on purpose, in the present moment, and nonjudgementally."
--- Jon Kabat-Zinn
B Listen to your Body
R Reflections (thoughts) are just thoughts
E Surf the waves of your Emotions
A Attend to the inside and the outside
T Try Tenderness - Tak it as it is
H Practice Healthy Habits of Mind
E Gain the inner Edge. Be Empowered!
A good amount of easily accessible and useful information can be found in this database. Click on the green icon above and type "mindfulness" into the search box to find reference book, newspaper and magazine articles.