How to Reconnect with your Body

Body Scan

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. You could also do this practice standing or if you prefer, you can lie down and have your head supported. Your hands could be resting gently in your lap or at your side. 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 wiggle your toes a little, feeling your toes against your socks or shoes. Just notice, without judgment.

Now move your attention up to your ankles, calves, knees and thighs. Observe the sensations you are experiencing throughout your legs. Allowing your attention to flow up through the body into the hips, stomach and chest. Observe how the body is feeling and notice what the body is saying.

And now, let your attention to 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. And 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 with today.

Feet on the ground

Sink your feet into sand or onto grass, feel your feet connecting with the earth and imagine roots growing from your feet connecting down into the earth.

Mindful Walking

Take a walk outside but as your slowly walking become aware of your movement

Feeling the movement at every step  Left heel… ball… toes…. right heel… ball… toes.

Imagine a warm golden light, starting at your toes and moving up the body.

If your thoughts start to drift just bring the awareness back to your feet