 So I'm filming this during the middle of the coronavirus pandemic in the UK. We're all in lockdown and people are feeling pretty stressed So a lot of people have requested can I put together some calming and relaxation Strategies that can be used if you're worried or if your children are worried So in this video, I'm going to explain what a body scan is to you And then I'm actually going to read a body scan script so that you can give it a go I hope you find it helpful if you'd like me to put together other kind of guided calming strategies like this Let me know. I'll be really happy to So body scanning essentially involves paying close attention to every single part of our body We start with our feet and we work our way up through to our head We're really focusing in on bodily sensations noticing every ache and pain and focusing right in on our body rather than out there on the world Some people find working through a body scan with the aid of a body scan script to be helpful So for the next couple of minutes, I will put some calming imagery on the screen And I will read you through a body scan script so that you can try it There were lots of them out there So if you don't like the sound of my voice or you'd like a different script go Google it body scan is what you're looking for Equally once you got the idea of how it works. You can do it without a script if you prefer Begin by making yourself comfortable Sit in a chair and allow your back to be straight, but not stiff with your feet on the ground Allow your eyes to close or to remain open with a soft gaze Take several long slow deep breaths Breathing in fully and exhaling slowly Breathe in through your nose and out through your nose or mouth Feel your stomach expand on an inhale and Relax and let go as you exhale begin to let go of noises around you Begin to shift your attention from outside to inside yourself If you are distracted by sounds in the room simply notice this and bring your focus back to your breathing now Slowly bring your attention down to your feet Begin observing sensations in your feet You might want to wriggle your toes a little Feeling your toes against your socks or shoes. Just notice without judgment You might imagine sending your breath down to your feet as if the breath is traveling through the nose to the lungs and through the abdomen all the way down to your feet and then back up again and out through your nose and lungs Perhaps you don't feel anything at all. That's fine, too Just allow yourself to feel the sensation of not feeling anything when you're ready Allow your feet to dissolve in your mind's eye and move your attention up to your ankles calves knees and thighs Observe the sensations you are experiencing throughout your legs Breathe into and breathe out of the legs If your mind begins to wander during this exercise gently notice this without judgment and bring your mind back to noticing the sensations in your legs If you notice any discomfort Pain or stiffness don't judge this simply notice it Observe how all sensations rise and fall shift and change moment to moment Notice how no sensation is permanent just observe Allow the sensations to be in the moment just as they are Breathe into and out from the legs Then on the next breath allow the legs to dissolve in your mind and move the sensations in your lower back and pelvis Softening and releasing as you breathe in and breathe out Slowly move your attention up to your mid-back and upper back become curious about the sensations here You may become aware of sensations in the muscle Temperature or points of contact with furniture or the bed With each out-breath you may let go of tension you were carrying and then very gently Shift your focus to your stomach and all the internal organs here Perhaps you notice the feeling of clothing the process of digestion or the belly rising or falling with each breath If you notice opinions arising about these areas gently let them go and return to noticing sensations As you continue to breathe bring your awareness to the chest and heart region and just notice your heartbeat Observe how the chest rises during the inhale and how the chest falls during the exhale Let go of any judgments that may arise On the next out-breath shift the focus to your hands and fingertips See if you can channel your breathing into and out of this area as if you are breathing into and out from your hands If your mind wanders gently bring it back to the sensations in your hands and then on the next out-breath Shift the focus and bring your awareness up into your arms Observe the sensations or lack of sensations that may be occurring there You might notice some difference between the left arm and the right arm. No need to judge this As you exhale you may experience the arms soften and release tensions Continue to breathe and shift focus to the neck shoulder and throat region This is an area where we often have tension Be with the sensations here It could be tightness rigidity or holding you may notice the shoulders moving along with a breath Let go of any thoughts or stories. You are telling about this area As you breathe you may feel tension rolling off your shoulders On the next out-breath shift your focus and direct your attention to the scalp head and face Observe all the sensations occurring there Notice the movement of the air as you breathe into or out of the nostrils of your mouth As you exhale you might notice the softening of any tension you may be holding And now Let your intention expand out to include the entire body as a whole Bring into your awareness the top of your head down to the bottom of your toes Feel the gentle rhythm of the breath as it moves through the body As you come to the end of this practice Take a full deep breath Taking in all the energy of this practice Exhale fully When you are ready Open your eyes and return your attention to the present moment As you become fully alert and awake Consider setting the intention that this practice of building awareness will benefit everyone you come in contact Actually or virtually today