Relaxation for happiness: Presence from head to toe

Scroll down for a transcript of this episode.

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

How to do that follow:

  1. Discover a comfy seat the place you possibly can chill out your physique.

    2. Beginning on the high of the top, launch any feeling of stress, one a part of the physique at a time.

    3. Slowly scan your face, neck, shoulders, arms, feeling their presence.

    4. You possibly can put your arms in your abdomen to really feel your breath and let go.

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

Presenter of as we speak’s fortunate break:

Spring Washam has been a devoted practitioner of each Theravada and Tibetan colleges of Buddhism for over 25 years. She is the founding trainer of the East Bay Meditation Middle and has studied shamanic therapeutic practices for over ten years. She can also be the creator of the forthcoming e-book The Ghost of Harriet Tubman: Awakening from the Underground.

Study extra about Spring and her e-book:

Comply with Spring on Instagram:

Try the Springs YouTube channel:

Different assets from the Higher Good Science Middle:

Six minutes to attach together with your physique:

How physique scanning may help with sturdy feelings:

Krista Tippett on being anchored in your physique:

Remodeling into your physique could make you extra resilient:

Your nervousness could also be coming out of your physique:

What self-compassion looks like in your physique:

Seven methods to have a more healthy relationship with stress:

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Experiencing a psychological well being disaster. Between stress, nervousness, melancholy, loneliness, burnout, we are able to all want a break to really feel higher. That is the place Happiness Break is available in. In every biweekly podcast episode, instructors information you thru research-based practices and meditations that you are able to do in actual time. These stress-free and uplifting moods have been proven within the lab that will help you domesticate calmness, compassion, connection, mindfulness, and extra, which the most recent scientists say immediately advantages your well-being. All in lower than ten minutes. A little bit break in your day.


Dacher Keltner Im Dacher Keltner, welcome to Happiness Break, a science-of-happiness collection that provides research-backed practices to enhance your day, all in lower than 10 minutes. At present we have been going to do a brief meditation that can assist us enter our our bodies.

Embodied consciousness is the concept not solely is our thoughts related to our physique, however neurophysical processes under the brainstem affect the content material of thought.

Analysis reveals that body-centered meditation may help scale back nervousness and provides us a greater sense of self-control throughout disturbing occasions. In addition they create more room for self-acceptance, mindfulness, and empathy.

Our completely happy break as we speak will likely be Spring Washam, meditation trainer and creator of The Spirit of Harriet Tubman: Awakening from the Underground. It is spring.

Spring Washam So let’s begin meditating on embodied presence by the doorway of the physique. So, wherever you’re, discover a comfy seat, a cushty place the place you possibly can chill out your physique. It’s nice to be in an upright place the place you possibly can really feel the stream of breath. As you stated, you need to have the ability to connect with the power of the breath and really feel your sensations. Additionally, we need to do it with some sense of mindfulness, consciousness, presence.

So once you begin to really feel your self in your physique, I all the time like to begin that course of with a physique scan. In order you start to decelerate and quiet your thoughts and shut your eyes, begin by feeling the highest of your head and you might want to maneuver your neck and head slightly. What we need to do is launch all stress, any sense of stress. Generally we do not prefer to enter the physique as a result of it feels tense, sick, or drained. However you’ll discover that the extra you draw your consciousness into your self, the extra you’ll expertise a way of lightness, fluidity, and ease. Your individual presence is what creates this lightness within the physique.

So, as you sit and really feel your head and neck, start to cool down and permit your breath to easily breathe. Sensation, sensation. Calm down your face and jaws. Now switch your consciousness to your shoulders. And softening. We soften. We launch on exhalation. Feeling arms. And now I’ll switch your consideration to your arms. Take note of your arms. How are they positioned? And whilst you’re doing it, you are simply releasing stress. Typically not conscious that we’re tightening, that we’re shrinking. In order you progress your consciousness by your physique, ease any space of ​​tightness or stress.

Now deliver your consciousness to the guts space. Chest space. And noticing how you’re feeling. Glad. It is unhappy. Pleasure. Concern. Simply observed. Sensation. Tingling, lightness. Hardness. And simply feeling that space in your physique. And chill out with inhalation and exhalation.

Then transfer your consciousness right down to the stomach space. Proper under the navel. It’s possible you’ll need to put your hand there to really feel that space of ​​the physique. It is a highly effective place. So, as you breathe out and in, think about your breath going out and in of that stomach space. And on the exhale you launch the strain. You let go of every thing you maintain on to. That is the place we actually really feel embodied after we really feel our stomach. If we have been in contact with our stomach, we’re extra in contact with our energy. So take it straightforward, it is not simply the place we digest meals, however we digest life. We digest feelings in our stomachs. We digest power. So let your entire stomach increase. As you inhale, so that you exhale.

Now, as you deliver your consideration deeper into your physique, really feel your sit bones making contact with every thing wherever you sit. Contact. Emotions of contact. Absolutely current. When the thoughts wanders, simply gently deliver it again to the straightforward sensation of contact. The sensation of your physique being touched. Connecting to our physique in sensation is how we join to the current second. The physique is all the time within the current second. His dropping thoughts. So your physique is all the time the anchor in your consciousness. Now fill within the high of the legs. Really feel your knees.

Now flip all of your consideration to your knees. Discover what they’re. There’s a sensation. Take note of your posture. And simply begin feeling the knee space. Really feel your decrease legs, calves and ankles. Now fill your toes and no matter how they’re positioned, when they’re folded or touching the floor, bringing your consideration to the underside of your toes.

And now I am conscious of how the entire physique sweeps by the highest of my head. Face, neck, shoulders, arms. You flip your consideration inward, really feel the stream.

And respiratory. We all the time come again to the breath. Embodiment, wholeness and presence within the physique. It is a great follow to anchor your thoughts, your coronary heart. Minutes of shelter from the storm of the thoughts. We connect with it consistently. A stream of sensations. One second after one other. And after we finish this meditation, I all the time like to finish by placing my hand on my coronary heart and simply providing slightly kindness. Feeling of well-being and pleasure.

Could this physique be completely happy and peaceable.

Could this coronary heart be completely happy, peaceable and at peace on this second.


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