About this episode

Spring Washam guides a body scan meditation to promote calm and ease.

Meditation teacher Spring Washam guides us in a practice of embodied awareness, helping us use the body as an anchor during stressful or overwhelming moments. How To Do This Practice: Find a comfortable position: Sit upright in a relaxed position where you can comfortably notice the flow of your breath. Begin at the top of your body: Close your eyes and bring your attention to your head, neck, face, and jaw. Notice any tightness and allow those areas to soften. Move your awareness downward: Slowly scan through your shoulders, arms, hands, chest, and belly, noticing any sensations, emotions, or areas where you may be holding tension. Breathe into your belly: Place a hand below your belly button if it feels comfortable. Let your belly expand with each in-breath, and imagine releasing tension with every out-breath. Feel your connection to the ground: Bring your attention to your sitting bones, legs, knees, and feet. Notice where your body makes contact with the chair, floor, or other surface, using those sensations to anchor yourself in the present moment. Take in your whole body: Become aware of your body as a whole, returning to the breath whenever your mind wanders. To close…

People in this episode

Guest: Spring Washam

Topics covered

• meditation
• embodied awareness
• stress relief
• mindfulness
• self-care

Keywords

• body scan
• meditation
• calm
• stress
• awareness
• mindfulness
• tension
• breath

Mentioned in this episode

Organizations: Greater Good Science Center, PRX

Books & works: The Spirit of Harriet Tubman: Awaken

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