Release an Area of Tension in Your Body
For today’s extended activity, let’s use a body scan to identify an area of tension in our body and release it.
Follow these steps:
Take a comfortable seat, close your eyes and focus on your breath as it goes in and out.
Breathe in through your nose and out through your mouth. Feel your breath fill your lungs, feel your chest rise as you inhale.
Release the breath and notice the sensation as all of the air leaves your body. Repeat this 2-3 times to bring your attention inwards.
Start to become aware of your body on your chair. Notice the different parts of your body and as you do, notice if there are feelings of tension or comfort in those areas.
Find an area of your body that feels more tense and focus your attention in this area.
As you breathe in, imagine you’re breathing all of the air into this body part. Hold the breath for a count of 3 seconds.
As you breathe out, imagine that the tension leaves your body with the air that you are exhaling.
Continue to breathe air into this area of tension for 10 more breaths.
As you take your final exhale, notice your body again and pay special attention to this body part.
How does that body part feel now? Is there tension? What do you notice feels different?