Mindfulness & The Body Scan Meditation

Video is 12:02 minutes

[BLANK_AUDIO] Welcome back. In this part of the course, I wanna tell you a little bit about what mindfulness is, give you a basic definition of it, and then walk you through a mindfulness meditation technique and have you practice it. [BLANK_AUDIO] All right mindfulness, what is mindfulness? Essentially, it’s basically a state of attentiveness to the present moment.

 

So you’re focusing on the present moment. And you’re just bringing an open, non judgmental, curious attitude towards what’s ever happening in the moment right now. The big thing is it takes away from your thoughts of stuff that’s gonna happen in the future maybe worries about stuff that happened in the future, and regrets that happened in the past.

 

If you think about it, the majority of the stress that you deal with in your life, isn’t really what’s happening in the present moment. It’s worrying about all that stuff that’s about to happen, potentially about to happen, may not happen at all. Or the stuff that you’re worried about or regretting in the past, there really may be nothing that you could possibly do about it anymore.

 

For the majority of us, 95% of our lives when we’re in the present moment, things are actually pretty okay. So mindfulness is all about focusing on the present. Now there’s many, many different ways that you can get a mindfulness state or practice mindfulness. For right now, what I wanna do is, I wanna do a mindfulness meditation technique, all right?

 

There’s many, many different types of meditations. Essentially though, all meditations have certain things in common, and these certain things help release of what’s called the relaxation response, all right? This is something that Dr. Herbert Benson, remember from part one, I talked about Dr. Herbert Benson from the Harvard Medical School he found it back in the 70s.

 

And when you’re in this meditative state, certain things happen to your body and there’s really three essential keys that get you in that mindfulness or that meditative or that relaxation response. Essentially what they are, is you gotta have something that you’re focusing on. That can be your breath or an image or some type of word that takes away the thoughts that are going on in your mind and just focuses you on that one thing.

 

Again, your breath, image or word. We’ve also got have what Dr. Benson talks about an, oh well attitude towards distracting thought. You’re gonna have issues and have your mind kind of wonder and we’ve practicing this and then we realize oh, my gosh, I was thinking about work tomorrow or thinking about the issue I had with my husband or my wife or with my kids, whatever it may be.

 

You just have to catch yourself whenever you do, not worry about it cuz if you worry about and get upset, what’s that going to do? Of course, it’s gonna kick into the stress response. So you just kind of have to have an, oh well attitude, be happy that you call yourself and then go back to whatever it is you were focusing on.

 

Again, your breath, an image, a word, whatever that may be. And then you’ve gotta do it for enough time, right? Essentially, we’re starting out with this class just about two to five minutes. We’re gonna build up. What you wanna do is somewhere between maybe 12 and 15 minutes is what you wanna try to average typically.

 

Cuz that gives you enough time to kinda get in that relaxation response, and start to get the benefits from the responds. [BLANK_AUDIO] Now, let’s try out your first mindfulness meditation technique. Besides the 478 technique that you’ve been doing, hopefully on a day to day basis, this is actually called a body scan meditation.

 

Essentially what I’ll do is I’ll guide you through it, we’re gonna start out just by focusing on one part of your body. We’ll actually start at the toes, move all the way up the body to the top of the head. Again, it’s just focusing on that part of your body.

 

It’s not judging it in any way, or thinking about it. It’s just kinda focusing on it and being present with that part of your body. To begin, I’ll ask you to maybe sit up straight, kind of open, comfortable position. If you’d like, you can go ahead and close your eyes now, if you’re not comfortable closing your eyes, that’s fine.

 

Maybe stare at a spot on the floor or the wall, someplace that’s not distracting. And now begin to focus on the toes on both your right and your left foot. [BLANK_AUDIO] Feel the toes and the atoms in those toes and the space between the atoms. [BLANK_AUDIO] Now focus on your feet.

 

[BLANK_AUDIO] Your ankles. [BLANK_AUDIO] Your calves, [BLANK_AUDIO] Your knees, your kneecap, the back of your knees. [BLANK_AUDIO] Your thighs. [BLANK_AUDIO] Your sit bones. [BLANK_AUDIO] Remember, your mind begins to wander. That’s not a problem, soon as you catch yourself, just bring it back to the present moment, wait for me to mention the next part of your body and then just focus on that part of your body.

 

[BLANK_AUDIO] Move off the back of your focus on your lower back, [BLANK_AUDIO] Your upper back, putting your shoulder blades, [BLANK_AUDIO] Now come around to the front of your body, if you focus on your stomach. [BLANK_AUDIO] Your chest. [BLANK_AUDIO] Shoulders. [BLANK_AUDIO] I would begin to move down the arms. Focus on your upper arms, bring your biceps and your triceps.

 

[BLANK_AUDIO] Take a moment to feel and feel the atoms and all the space between the atoms. [BLANK_AUDIO] Your elbows. [BLANK_AUDIO] Your lower arm. [BLANK_AUDIO] The palms of your hands. [BLANK_AUDIO] Each and everyone of your ten fingers. [BLANK_AUDIO] Now focus on your neck, front of your neck and the back of your neck.

 

[BLANK_AUDIO] Back of your head. [BLANK_AUDIO] Moving around the front of your body again, focus on your chin. [BLANK_AUDIO] Your mouth and your lips [BLANK_AUDIO] Your cheeks and your nose. [BLANK_AUDIO] Your eyes and all the muscles around your eyes. [BLANK_AUDIO] Your forehead. [BLANK_AUDIO] The top of your head. [BLANK_AUDIO] Continue to breathe in a natural pace, take a moment just to be present with your entire body.

 

Notice how you feel after this body scan meditation. Perhaps you feel a little more relaxed than you did before you started. [BLANK_AUDIO] Focus on your breath, take two or three more breaths at a natural pace. [BLANK_AUDIO] As you’re doing that, begin to picture the room around you again. [BLANK_AUDIO]

 

And whenever you’re ready, you can open your eyes. [BLANK_AUDIO] How do you feel after that technique? A majority of people that I do this for maybe 95% of people find that they feel a little bit more relaxed after they do that technique than before they started. And that’s the relaxation response kicking in that we talked about, all right?

 

We’re gonna go over the next part kind of what the relaxation response does in your body. But for now, I just want you to hopefully experience it. If you didn’t experience that though, that’s okay. Perhaps you just need a little bit more time, or there’s something going on in your life right now that’s making you think and not allowing you to concentrate.

 

That’s okay, continue to practice this technique though and it’ll come, I promise you. All right, so that’s the end of this part. What I want you to do though, is going forward to so you’ve been doing the 478 breathing technique. Now you’ve got this body scan meditation, maybe try to switch off on them, or if you really like the by skin meditation better than the 478 technique and start to do that each and every day.

 

Again, the key thing is the consistency. So continue to practice that technique, fill out that meditation log so you’re getting some feedback on what’s working and what’s not working for you. Next time then we’ll go through a little bit more on the benefits of mindfulness and what’s going on in your body.

question is:

of the list provide in the video, what healthy habits do you already use daily regimen?

what healthy habits mentioned that you do not currently use, what might you consider adapting into your life?