Body Scan Meditation

The world is a constantly evolving place – even more so, lately.  All of this uncertainty can be stressful. If we can stay centered and balanced in our bodies, then we can be of better service to our family and community. Our purpose at Great Turning Healing Center is to promote peace and wellbeing, in you and in those you touch.  We do this with Acupuncture, herbal medicine, nutrition and lifestyle guidance all customized for you.

During this time, it’s incredibly important that we take care of ourselves. When we are stressed or anxious, it wears on our bodies.  Great Turning Healing Center has herbal medicine designed specifically to support us in times of stress and to encourage health and resilience. Please call us for a recommendation.

At home, you can carve out some time in your day to sit….reset.  There are so many ways you can accomplish this!  It can be as basic as taking a bath, lighting candles, or meditating.   Meditating is just a way to sit with yourself, focus on your breathing…and maybe allow your brain to quiet down for few minutes.

Even if you’ve never meditated, this one is easy to follow.  Just set aside a little bit of time (morning is best, so you can set the tone for your day) and work your way through these steps:

  • Begin by bringing your attention into your body.
  • You can close your eyes if that’s comfortable for you.
  • Notice your body wherever you’re seated or lying down, feeling the weight of your body on the chair, on the floor.
  • Take a few deep breaths.
  • And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
  • You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
  • You can notice your legs against the chair: pressure, pulsing, heaviness, lightness.
  • Notice your back against the chair.
  • Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
  • Notice your hands. Are your hands tense or tight? See if you can allow them to soften.
  • Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
  • Notice your neck and throat. Let them be soft. Relax.
  • Soften your jaw. Let your face and facial muscles soften.
  • Then, notice your whole body present. Take one more breath.
  • Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.

Take your time; pause a little bit before resuming your day.  Notice how you’re feeling.

Two of our favorite meditation apps are Insight Timer and SoundsTrue, if you’re looking for guided or timed meditations.  Our clinic has other resources like this, along with herbs and acupuncture, to help you to adjust to the current situations.  Contact us to schedule a telemedicine appointment so we can answer any questions.

Warm wishes,

Susannah & Lorrie

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Great Turning Healing Center

Phone: (406) 599-0088 Address: 81 W Kagy Blvd
Bozeman, MT 59715

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Monday – Friday: 9am-5pm
Saturday: 10am-2pm
Sunday: Closed

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