Let me share a body scan technique that has worked for me to get my life back on track and feeling happy and relaxed again.
The uncertain times we are living in right now are likely to cause anyone to feel confused and unsure which is a great cause for stress and anxiety. The whiplash effect of ever changing news are truly a pain in the neck.
Maybe your body has become tense and tight? Are you feeling stressed or depressed? Maybe you have reached the point of feeling trapped by anxiety and pain. When overwhelming stress, pain and anxiety seem to rob you of your health, you’re not alone. At some point everyone realizes they have stress in their lives that’s causing physical pain and anxieties. With this realization comes the power to transform your life.
Research has found that when relaxation takes place, the parasympathetic nervous system switches on a particular gene that enhances your digestion, memory and immune system. When you practice relaxation techniques you can:
- Boost your immunity
- Lessen irritable bowel syndrome symptoms and improve digestion
- Quiet your mind for relaxing sleep patterns
- Lower blood pressure
- Prevent inflammation linked to heart disease, asthma and joint pain
This technique can be used for relaxation and self awareness and will help reduce your stress, anxiety, and pain. The more regularly you practice this technique, the deeper it will become rooted to the benefits.
I suggest you set a timer for 15 minutes once or twice a day and practice.
To start, find a comfortable position, either sitting or lying down. Most people prefer to lie down for this exercise. Your eyes can be open or closed, uncross your arms and legs and let them be supported by the ground or the chair.
Take a few deep breaths and tune into your body, starting with the head and work your way down.
Scan your head and neck and simply notice if you feel tense, relaxed, calm or anxious. Just notice how you feel in your body, do not judge the body.
When you notice tension take a deep breath and see how much you can spread any sensation of softness and relaxation to soothe the tense areas of your body. Take a few deep breaths here.
Take your time and scan all the way to your feet, noticing how you feel. A few more breaths here and then open your eyes slowly.
