week 4 ellen shilling . body scan meditation learning to reconnect to and befriend your body

Mindfulness Meditation Week 4 Ellen Shilling www.xhale.ie

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Mindfulness MeditationWeek 4

Ellen Shilling

www.xhale.ie

Body Scan MeditationLearning to reconnect to and befriend your body.

www.xhale.ie

The mind-body connectionYour body responds to the way you think, feel

and act. When you are stressed, anxious or upset, your body tries to tell you that something isn’t right.

For example, high blood pressure or a stomach ulcer might develop after a particularly stressful event, such as the death of a loved one.

www.xhale.ie

Page 4: Week 4 Ellen Shilling . Body Scan Meditation Learning to reconnect to and befriend your body

Physical signs that your emotional health is out of balance:Back painChange in appetiteChest painConstipation or

diarrhoeaDry mouthExtreme tirednessGeneral aches and painsUpset stomachWeight gain or loss

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HeadachesHigh blood pressureInsomnia (trouble

sleeping)LightheadednessPalpitations (the feeling

that your heart is racing)Shortness of breathStiff neckSweating

Page 5: Week 4 Ellen Shilling . Body Scan Meditation Learning to reconnect to and befriend your body

Health BenefitsReduced StressDecreased muscle tensionIncreased pain toleranceImproves concentrationFocuses attentionPhysical healingRelaxation & Reconnection: Mind and Body

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Page 6: Week 4 Ellen Shilling . Body Scan Meditation Learning to reconnect to and befriend your body

www.xhale.ie

How?Pay attention to various parts your body

(using your breath), starting with your feet.Adopt a “Friendly curiosity” about your

experience.Accept what you find (non-judgement. “it is

what it is”)Observe your experience. Gently.

The spirit in which you do something is often as importance as the act itself.

Page 7: Week 4 Ellen Shilling . Body Scan Meditation Learning to reconnect to and befriend your body

Lets meditate…

www.xhale.ie

Sometimes in order to open your eyes, you need to close them.

Notice your thoughts.

Observe your body.Accept what you

find.Come back to your

breath…..GENTLY

Page 8: Week 4 Ellen Shilling . Body Scan Meditation Learning to reconnect to and befriend your body

Invitation….This week:Meditate for 10 minutes a dayConnect in with your body daily and nourish

this connection.Listen to the you tube body scan meditation

once this week (link is on the website).Enjoy reconnecting with your body! To cultivate mindfulness truly, we need to become fully integrated with your body once more. Mark Williams.

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