Present Moment Power Challenge – Day 2
Connecting to Our Bodies
Today, we’re diving headfirst into mindfulness with the fabulous practice of a body scan! This technique is your ticket to connecting with your physical self and really tuning in to those sensations buzzing through your body.
The body scan lets you ride the waves of your thoughts and feelings like a pro, helping you spot and let go of tension while soaking up the present moment. So, let’s seize this chance to listen to what your body is whispering (or maybe shouting) at you. Get ready to discover some juicy insights!
Click here to watch the video for the day.
Amp up your body awareness!
- Choose Your Chill Zone:
- Find a quiet, comfy spot where interruptions are banned. This could be your cozy bedroom, a peaceful corner of your living room, or even a fabulous little nook in nature—whatever floats your boat!
- Get Cozy:
- Lie back like the royalty you are with your arms relaxed at your sides, palms facing up. One of my favorite times to do this is when I get in bed at night. Not feeling the lying down vibe? No worries—just plop your fabulous self in a chair with your feet flat on the ground.
- Set a Timer:
- Grab your phone or a mindfulness app and set it for 10-15 minutes (you know I love Insight Timer for all things mindfulness related). This is your time to shine, so kick that clock anxiety to the curb!
- Close Those Peepers:
- Gently shut your eyes to block out distractions and focus on your amazing self.
- Start with Your Breath:
- Take a few deep breaths to get settled. Inhale through your nose like you’re sniffing a bouquet of fresh flowers, hold it for a sec, and exhale slowly through your mouth like you’re blowing out birthday candles. Let your body melt with each breath—yes, girl!
- Scan Your Body:
- Start at the top of your fabulous head and slowly move your attention down through your body. Notice any sensations, tension, or areas that are just vibing. Spend a hot minute on each body part, from your head to your toes—give them some love!
- Acknowledge Sensations:
- If you hit any tension or discomfort, just give it a sassy little nod—no judgment here! Breathe into that area and let it soften as you exhale. You’re in charge, darling!
- Wrap It Up:
- Once you’ve scanned your entire fabulous self, take a moment to soak in how you feel. When you’re ready, gently open your eyes and take a beat before strutting back into your day. You’ve totally got this!
You can’t stop the waves, but you can learn to surf.
Jon Kabat-Zinn
Mindful Journaling Prompt
What sensations did you notice?
Were there any areas of tension or relaxation that surprised you?
How did focusing on different parts of your body affect your overall sense of awareness?
Mindfulness Activity
Learn to shift your awareness through each part of your body gently.
Here’s what you can continue to expect to support you throughout this challenge:
- An email each day with education
- Mindful journaling prompts
- A guided meditation/mindfulness activity for grounding and self-connection
- Community support in our private Slack community #challenge to share your experience and insights safely