Bliss break: Be present from head to toe

Bliss break: Be current from head to toe

Please scroll down for the transcript of this episode.

Do that physique scan meditation to floor your thoughts within the current second and in your physique, guided by Spring Washam.

How to do that follow:

  1. Discover a comfy seat the place you’ll be able to loosen up your physique.

    2. Beginning on the prime of your head, loosen up any sense of rigidity, one physique half at a time.

    3. Slowly sweep up the face, neck, arms, palms, feeling their presence.

    4. You could wish to put your palms in your stomach to really feel your breath and let go.

    5. End by placing your hand in your coronary heart and providing your physique some kindness.

Right this moment’s Glad Break Host:

Spring Washam has been a devoted Buddhist practitioner of each Theravada and Tibetan colleges of Buddhism for over 25 years. She is a founding trainer of the East Bay Meditation Middle and has spent over a decade finding out therapeutic indigenous therapeutic practices. She can also be the writer of the forthcoming e book, The Spirit of Harriet Tubman: Awakening from the Underground.

Study extra about Spring and her e book:

Comply with Spring on Instagram:

Try Springs’ YouTube channel:

Extra sources from the Larger Good Science Middle:

Six minutes to attach together with your physique:

How a physique scan can assist with robust feelings:

Krista Tippett on being grounded in your physique:

Altering your physique could make you extra resilient:

Your nervousness could also be coming out of your physique:

What self-compassion seems to be like in your physique:

Seven methods to have a more healthy relationship with stress:

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We had been dwelling via a psychological well being disaster. Between stress, nervousness, melancholy, loneliness, exhaustion, we may all use a break to really feel higher. That is the place Happiness Break is available in. In every bi-weekly podcast episode, instructors information you thru research-backed practices and meditations you are able to do in actual time. These stress-free and revitalizing practices are lab-proven that can assist you domesticate calmness, compassion, connection, consciousness, and extra that the most recent science says will instantly help your well-being. All in lower than ten minutes. A little bit break in your day.


Dutcher Keltner Im Dacher Keltner, welcome to Happiness Break, a collection on the science of happiness that gives research-backed practices to spice up your day, all in lower than 10 minutes. Right this moment we had been going to do a brief meditation that can assist us get into our our bodies.

Embodied consciousness is the concept our thoughts isn’t solely linked to our physique, however that neurophysical processes beneath the brainstem affect the content material of thought.

Analysis exhibits that body-focused meditations can assist cut back stress and provides us a greater sense of self-control throughout disturbing occasions. In addition they create more room for self-acceptance, consciousness and empathy.

Spring Washam, meditation trainer and writer of The Spirit of Harriet Tubman: Awakening from the Underground, leads our Happiness Break as we speak. Right here it’s Spring.

Spring Washam So let’s begin meditating on embodied presence via the door of the physique. So, wherever you’re, discover a comfy seat, a snug place in which you’ll loosen up your physique. It is good to be standing the place you’ll be able to really feel the move of breath. As you mentioned, you need to have the ability to join with the vitality of the breath and really feel your senses. And in addition, we wish to do that with some sense of paying attention, conscious, current.

In order you start to really feel into your physique, I at all times like to begin this course of with a physique scan. In order you start to decelerate and calm the thoughts and shut your eyes, begin by feeling the highest of your head and you could want to maneuver your neck and head a little bit. What we wish to do is loosen up all the stress, all of the tightness. Generally we do not prefer to enter the physique as a result of we really feel tense or sick or drained. However you’ll discover that the extra you carry your consciousness, the extra you’ll really feel a way of lightness, a way of move, and a way of ease. It’s your presence that creates this ease within the physique.

In order you sit and really feel your head and neck, start to loosen up and permit your breath to breathe. Feeling, feeling. Calm down your face and jaw. Now bringing your consciousness to your shoulders. And emollient. We soften. We set free the breath. Feeling your arms. And now I carry your consideration to your palms. Watch your palms. How are they positioned? And as you try this, simply let go of the stress. We had been typically unaware that we had been holding again, that we had been tightening. So, as you scan your consciousness via your physique, ease any areas of tightness or rigidity.

And now bringing your consciousness to the guts space. The chest space. And noticing what you are feeling. Glad. Unhappy. Pleasure. Concern. Simply observing. Sensation. Tingling, lightness. Hardness. And also you simply really feel that space in your physique. And stress-free with the inhalation and exhalation.

Then transfer your consciousness to the stomach space. Just under your navel. You could wish to put your hand there to really feel that space of ​​your physique. This can be a highly effective place. In order you breathe out and in, think about your breath going out and in of that stomach space. And while you exhale, you let go of rigidity. You let go of something you maintain. That is the place we really feel actually built-in after we really feel our stomach. After we join with our stomach, we’re extra linked to our energy. So soften, that we digest not solely meals, however we digest life. We bury the sentiments within the stomach. We put vitality into it. So let your total stomach increase. As you inhale, and exhale.

And now, as you carry your consideration deeper into the physique, really feel your bones making contact with wherever, wherever you sit. The contact. The senses of contact. Totally current. If the thoughts wanders, simply gently carry it again to really feel the contact. Feeling your physique contact. Connecting to our physique within the senses is how we join to the current second. The physique is at all times within the current second. It’s the thoughts that’s misplaced. So your physique is at all times that anchor to your consciousness. Now fill in your higher legs. Really feel your knees.

Now carry your full consideration to your knees. Discover how it’s. There’s a feeling. Watch your posture. And simply begin feeling in your knee space. Really feel your decrease legs, your calves now and your ankles. And now filling your toes and any means they’re positioned, whether or not they’re folded or touching a floor, bringing your consideration to the underside of your toes.

And now you understand that your total physique is sweeping from the highest of your head. The face, neck, shoulders, arms. Flip your consideration inward, feeling the move.

And respiratory. We at all times come again to the breath. Embodiment, wholeness and presence inside the physique. It’s a great follow to anchor your thoughts, your coronary heart. Moments of refuge from the storm of the thoughts. We join with this ever current. Move of sensation. One second at a time. And as we shut this meditation, I at all times like to finish by placing my hand over my coronary heart and simply providing a little bit kindness. The sensation of well-being and pleasure.

Might this physique be glad and peaceable.

Might this coronary heart be glad, peaceable and comfy right now.


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