qts quick tension scan a.k.. cutie scan
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Deepening our capacities to thrive
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Quick Tension Scans (Cutie Scans) The following activities are to be done very slowly. The focus of this mind and body exercise is to breath very slowly and smoothly.
> Outcomes Raising the participant’s mind and body awareness. Creating positive mind/body memories that can be accessed in the future. Helping people know they can access and enjoy their Quiet and Slow energy when they want to reduce their FAST and or LOUD energies. The quick tension scan is a great relaxation exercise for all ages. However, do not forget we all learn at different rates. Some of our participants who have done this have had great success after only a few attempts; others have had to practice if for several weeks. Please note it works more effectively if you are also practicing other mind and body skills during the day and week. Quick Tension Scan (QTS) can help us with school, work, home, and family and just before bedtime. It is a first rate skill for you should you feel that your life is under pressure and that life’s or the day’s challenges are beginning to take their toll on your ability to be productive and enjoy the process.
> Steps Take 30 seconds just to assess your physical tension. Then practice letting it go and carry on with life. With practice, you will be able to perform a quick scan at any time in any situation; eyes opened or closed sitting, standing or lying.
> Focus on Your Breathe / Release Tension as You Exhale Begin the QTS in a sitting position, close your eyes and focus on your breathing cycle. Allow yourself to breath diaphragmatically (Belly Breathing), easily and naturally. As you inhale, assess the amount of tension in your face. Check all areas – eyes, forehead, temple, cheeks, jaw, tongue, and lips. As you exhale, let the facial muscles relax. With each, breathe focus on a different body part, inhale assess the tension and relax it as you exhale.
> Tension Areas to Check • Face – forehead, eyes, scalp, cheeks, jaw, tongue, lips • Shoulders, arms, hands • Chest, back, whole torso • Buttocks, Thighs, calves, ankles, legs, feet and toes
> Repeat an Affirmation Let each body part relax and become heavy and warm on the exhalation of each breath. Repeat these words to yourself a couple of times. • “My body is completely heavy loose and relaxed” • “I am calm and in control” Slowly open your eyes while still relaxed and resume your normal activities with a clearer mind and a calmer body.
Just one of the valuable mind/body exercises from the acclaimed Imagine Yourself™
… Energy Management for Life program for ages three to 103. ©2012 Resiliency For Life™ • Toronto, Ontario, Canada • www.MichaelHBallard.com • Skype: ResilientMichael • [email protected]