Finding this time to reset and Renew with a Total Body Scan Find a place to reset
Dr. Damaris G. is an Integrative Doctor of Nurse Practice Family Nurse Practioner Mom, Veteran,. BC Family Nurse Practioner & Holistic Integrative health, Studies Functional Medicine Social Media🔗
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Hi, how are you? This is Dr. Damaris Maria Grossman. This is the mindfully integrative show. And today we're going to just be doing a body scan to kind of help with any pain, anxiety, overall joint and discomfort. And it's a way that you can do and a meditation and a quietness for yourself to help get you comfortable and out of some suffering out of your head. And just kind of getting yourself in. By focusing on those things in the body that may not be satisfying you or causing you pain and suffering or some sort of somatic discomfort. We are going to work on that little by little. So find yourself in a comfortable seat or chair or somewhere that you can lie in a quiet space. And whatever that is for you. Just make sure your head is supported, your knees are supported and your legs. You might need a blanket if your area where you are as cold or cool. And make sure you just kind of have a nice, soft gaze. Close your eyes or soft gaze downward. I'd recommend in a warm, slightly darker room. And just at this moment, take several long breaths. And nice inhale. And exhale. You code on this time, just inhale for 3123 exhale, slowly 123. Taking a notice to breath, the breath in through the nose, out through the mouth. And bringing back a focus inside and inward. Now slowly bring attention to your foundation, your groundedness your feet. Observe the sensations, the feelings that we have, when we are touching the floor are grounded to the earth. You might first wiggle your toes and feel them against your socks or shoes if you have them on or if your socks are off, you know, feel the wiggle pneus of the toes with a blank in the warmness. Just observe. There's no judgement there's no right or wrong. Just feel the toes and then actually try to crunch the toes. So you crunch them tight. And then you flex them and then you crunch them tight. And then you flex them and then let go. Take a breath in and exhale it out. And then take your breath and your awareness to your thighs locked to your calves first. We go to our counts and our ankles and observe the sensation and how your breath and your circulatory system and your body flows there. Maybe you feel a little coolness. Maybe bring some breath to get you some warm he can flex your feet forward and back. You can even roll your ankles just slightly as your breath rings on the inhale. It goes from the crown of your head all the way down to your feet traveling downward and then back. And as you notice the inhale through the nose and exhale out through the mouth. Your breath brings fullness, completeness empties away any of that has discomfort or sensations that may not be of your liking. Because our breaths and our bodies and our mind are all interconnected and we are are working toward away to reset and regain our whole health. When you're ready, just let those feet fall in to the floor in to the chair or calf's nice, a little bit more heavy. Feel the knees, maybe wiggle them slightly. Observe the caps and then the thighs. Maybe tighten up the thighs a little. And then release. And let the breath bring in a sensation. And then exhale it out. And then your thighs may feel a little heavy, may observe here is there any tightness or looseness, any pain, holding anything, maybe the knees, sometimes the joints are a little achy. Just observe the sensation is not permanent, maybe stiff. If you just select. Maybe bring some breath there. Take a moment to feel your left hip and your right hip. Bring some breath there, maybe there's some tightness, some opening, perhaps redirect, bring the breath brings some circulation to those areas. Releasing and letting go of the tension. I may be there. As we identify into the pelvic area and the front hip. Bringing a nice low attention to that area. See how you feel making sure your lower back is either against the chair or on the floor. Becoming more curious and identifying the sensation whether it feels a little bit more open, a little bit more tense. Or maybe aka observe it be aware and understand it's okay. And then take this moment to observe a lower back. How does it feel? How are the sensation What do you feel there? Is that light is it pain, little tightness. Bring some breath. Imagine your body and your cooling breath and your mind going to that area identifying the tension within that lower back and releasing and helping and let go. Realizing that you have the ability to release the tension and be a part of resetting and renewing your body. Now let's go to the middle of the back and the stomach area. You might want to put your hands on your tummy and observe the mid back and seeing the sensations that come up the muscle tension, maybe the temperature observe to see how your body feels against the furniture and the floor. On your outbreath try to release any of that tension, stiffness or pain that you may be carrying at this time. Gently shift your focus so that you can observe how your insides and your body is feeling and see if there is a way Pay, you can release that tension. release that those moments of discomfort. See if maybe your rest and digest can actually happen here. What that means is sometimes we don't even realize that we're all tight. And our stomach and gut are part of the interconnectedness. And almost like the second brain. Here, it's quite important to bring the breath. And take this moment to just breathe. Inhale for 123. Exhale 123. And then bring some attention. Now to the upper back. This is an area where and even the chest area, this is an area where there may be a lot of tension, what you could do first is kind of shrug the shoulders up, and then shrug them down. Observe the temperature and your points of contact on your body and the furniture on the floor. Here may rise some overall bared shoulder stress you may have and observe where this may be. Just notice that without judgment, you may be carrying other people's stuff, other people's wounds other people's things, or you yourself may be carrying so much burden, you don't realize that this time, really bring your birth to help with not only the digestion within the overall body and the internal organs, but the sensations to lift those shoulders up and back and open up and give you a little bit more space in the chest and the heart region. Because your chest and your heart is where your heart beats, and your chest brings you more breath to bring more circulatory and oxygen throughout. And the heart brings the blood and everything throughout. Observe that testing rise on every inhale and every exhale and shift that focus to the inhales as if it's an ebb and flow of waves. And exhale, an ebb and flow of waves channeling your breath to the heart and the lungs and realize that is part of your center. As we go pass or shoulders heart center, we reach our throat. Observe your throat and how it feels. See if the sensation is a little bit more stuck a little bit more tight. See where you are at this time. Sometimes our throat gives us this moment where we feel we don't have a voice. And maybe you have a lot of sensation of tightness here are things that were unsaid or things you may have said that you regret. Just observe the throat area. And that sensations, temperature and feeling. Whatever it is, is okay. But bring some breath, some positivity and kindness. Take a moment. Give yourself the strength to soften and release that tension there. No judgment, no right or wrong. And again, take a moment to release. Reset. Bring a nice inhale breath. Lift up the chest. Exhale, bring those shoulders back and let go of any originally tightness that you may be holding on thoughts that may be coming up. Let's shift the focus now to our face. Coming to the lips and the chin, maybe take a tightness and tighten the lips to lips. And then open and open up your teeth and your smile just slightly release the jaw. I know first feel if there's any tension between the jaw each jaw and release that with every rep. Coming to the cheek area, maybe scrunch the eyes just slightly. And then release. Observe the sensation and the feelings that you have now. See how that feels. And let go of anything that has come up. And then come to the eyes and just the corner of the nose, the corner of the eyes and just you know first tighten the eyes slightly and then open them. And then just take a gaze down and close the islands that's within your reach. Bring the breath to the islands and then sensation that may come up. release any excess tension that may come up between the islands and right above and between the eyebrows. Take a moment there to see any tension or sensation. Maybe a color or warmness or positive word may come to observe if any lightness and brightness come coming to the middle of the forehead as they say the third eye being some clearing, some focus and reset. And then also observe the ears. We have to have them to listen and reset. any tension comes up there. Let it go. And in the head with every breath taken inhale and exhale. Letting Go and releasing all of that to the crown of head. Maybe you notice tension or a thought that comes in. Whatever Yeah, exhale, release. Let go fully. Take a deep breath in and exhale out. And release those arms down into the floor on the chair. wiggling your fingers and your toes. Taking all the positive energy and warmness and good sensations and bringing that within you to help heal you and let you reset and renew. Take a nice, inhale for 41234 and then exhale 123 and four. Get ready to slightly open your eyes or bring the gaze back into the room. return your self back into the overall present moment. Reset, renewed, fully alert and now awake. Consider setting the intention of building more awareness within your body just by a gentle body scan like we did, or even just in a focus of one body part that may be ailing you or bothering you at some moment. And just always remember to have a mindful way and be kind to yourself each and every day. exhale inhale exhale