Meditation
Release that physical tension!
Scan your body inch-by-inch
Next, take a few moments to notice your body, to notice how comfortable you are. Feel yourself relaxing into the position you are in and begin to give your body a whole scan, slowly noticing how every part feels. If you feel any tension in a particular area, breathe into it. If you notice any uncomfortable sensations, focus your attention on them. Breathe into them, and see what happens. Visualise the tension leaving your body through your breath and evaporating into the air. Move on when you feel ready. Start at the top of your head, let your eyelids feel heavy, consciously relax the muscles in your face and neck, noting how it all feels. Relax your shoulders and then guide your attention to your arms and how they feel and all the way down to the tips of your fingers, then guide your mind to your back, your legs, your feet and your toes, just noticing all of your muscles relaxing.
You may feel sensations like warmth or tingling or if you have an injury you may be aware of discomfort, whatever that feeling just acknowledge it and continue with your body scan.
The goal of meditation is to bring your thoughts back to the present – to the now, to your body and away from daily stresses. Just this short break is such a powerful de-stresser.
Finish When you are finished just note how you feel, you might be expecting to feel different to how you do and that’s fine, you might feel nothing (that’s also fine), but the more you familiarise yourself with this process the more comfortable you will feel. The key to success is doing it regularly.
What if your mind wanders? Mindfulness meditation is not about trying to empty your mind it is practising the art of paying close attention to the present moment — especially our own thoughts, emotions and sensations so please don’t question if you are doing it correctly, it is entirely normal, the key is to acknowledge your thoughts and just return yourself back to the present.
Make it a habit Many people find by scheduling in this time, it’s easier to remember to do each day, some people like to do it before they fall asleep or first thing in the morning but be assured there is no right/wrong time, do whatever feels best for you. So why not have a go, feel free to reach out to me if you have any questions.
And on a final note… If you would prefer to try guided meditation I have uploaded a free session on my youtube channel you can find it here: