Mindful Minutes: Short Body Scan 💪

In the newest episode of Mindful Minutes", Mr. Stevey demonstrates how to do a simple and short body scan. 🧍‍♀️

You see, checking in with our bodies helps us settle our minds. It also helps us notice the physical sensations and emotions happening to us in the present moment. So doing a short body scan helps your become more aware. 😳

So let’s do it together. Step-by-step:

1. Where you’re seated, make sure your back and neck are straight, your feet are flat on the ground, with hands resting on your desk or in your lap.
3. Try to pay attention to your breathing by feeling the air hitting your nostrils, or by feeling the rise and fall of your chest or belly.
4. Now, close your eyes.
5. And let’s begin by taking a long breath in, and a long breath out.
6. Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out.
7. Now, still keeping your eyes closed, bring your awareness to the top of your body, to your head, your face, neck, you shoulders.
8. Try to notice any sensations, any movements. Does your head feel warm? Or does it feel cool? Does your face feel itchy? Is your neck feel loose or stiff?
9. Moving down to the arms, and the hands.
10. What do you feel?
11. Now, sensing the back of your body,
12. And the front of the body.
13. Now, try to sense yourself sitting. Try to feel where your body touches the chair or cushion.
14. Now, sensing your upper legs, your thighs, your lower legs, and your feet.
15. What are you feeling?
16. Try to notice if there are any other places that get your attention. Places on your body where the sensations feel big and bright.
17. Now, scan for places where there aren’t any sensations, or very little.
18. Now sensing the whole body.
19. And coming back, coming back, coming back.
20. And finishing with a full deep breath in.
21. And a long breath out.
22. Open your eyes.
23. And stay still for few moments.
24. Notice how you feel.

Doing a brief body scan is a great way to become more aware of the connection between our mind and our body, and how our emotions are linked to our feelings. 😊

"Mindful Minutes" is a new series of short videos created by Mr. Stevey featuring mindful exercises students of all ages can use throughout the day! In the classroom or at home, these bite-sized mind-body exercises are meant to help students improve their concentration skills, identify and regulate their emotions, and help them relax so that they learn better and feel better! ⏰

Stay Calm, Friends! 🙏

** FOR EDUCATIONAL PURPOSES ONLY **

Audio: “1 Chance” by Zioni 🔊

Mr. Stevey's Social Networks: