Select Page

Body Scan

This is a great relaxation technique. This is best done before going to sleep.

Practice:

Lie down relaxed with palms by the side of your thighs facing up.

Close your eyes.

Take a deep breath and exhale fully; take another deep breath and exhale fully.

Take your attention to the top of the head; observe the soft spot at the center of the head.

Slowly move the attention to the forehead; Observe any tension/stiffness in the forehead & eyebrows; Relax the forehead and eyebrows.

Take the attention to eyes, nose, ears, cheeks, lips; Put a smile on the face. Observe the breath flowing gently in and out.

Move the attention to neck.

Slowly take the attention to shoulders. Observe any tension and stiffness in the shoulders; Relax the shoulders – let them loose.

Take the attention to both the arms. Relax the arms – leave them hanging loose.

Move the observation to both the palms; observe any sensations in the palms; Stay observing the palms.

Take the observation back to shoulders.

Move the attention to heart and chest; observe the heart pulsating; observe the chest expanding & contracting as you breathe gently.

Move the attention to stomach, hips, thighs, feet; Observe the sensations in the soles.

Move the attention back to thighs, hips, stomach, chest, shoulder, neck, face.

Observe the breath gently flowing in and out.

Observe the whole body.

Slowly, very slowly open the eyes.

Be with the body sensations, feelings with eyes open.

ASK A Question

Mindfulness Blogs

Reign of emotions

All through my career, I have seen how emotions can work wonders but also cause turmoil in the mind. I am not excluded from that internal battle. As I was reflecting on my career, I realized a few such moments are stuck in my mind. There may not be much for the...

Mindfulness for Agility

In my Agile workshops I ask participants a question: ‘What pictures come to your mind, when we talk about Agility?’ Some of the typical answers are Cheetah, Squirrel or Dolphin etc. Then I ask them what aspects of them relate to Agility in their mind? Typical...

PM Power Consulting

PM Power Consulting helps organizations achieve agility in design and delivery of software and services.

Corporate Office

PM Power Consulting Pvt. Ltd.

354/3, I Cross, I Block, Jayanagar
Bengaluru, India
PIN Code: 560 011

Phone: +91 80 2657 5292
email: info@pm-powerconsulting.com

FOLLOW US

Subscribe to Newsletter

You have Successfully Subscribed!