The 4th Part Of The Mindfulness Exercise For Improving Health

Mindfulness is often described as the ability to be attentive to the present moment as it unfolds in a curious, non-judgmental and accepting manner.

Doing exercises to improve our ability to be mindful can help when we need to distance ourselves from disturbing thoughts and emotions as well as create a longer response time, which is beneficial to form calmer and more elaborated responses to occurrences.

Research have shown that practicing mindfulness can improve both physical and psychological health, as well as increase general well-being, attitudes and behaviours.

Here comes the fourth part of the body scan, a continuation of the mindfulness exercise from last weeks, that you can record and use:

… Now pay attention to the lower back – an area where we easily feel pain, stiffness, tension or fatigue. Just breathe. Allow your breathing to be present in the whole area. Let every stimulus be just as it is.

Now focus your attention on the whole stomach. Can you feel how the stomach expands outwards when you breathe in and falls inwards a little while you exhale … expands when you breathe in… contracts when you exhale … notice how it feels throughout the body – all the way in … and all the way out.

Proceed to the spine and back muscles, how does it feel there? The neck – is it tense or relaxed? … the ribs, lungs… Can you feel how the chest gets tense when you inhale – even on the sides and the backside – and sinks as you exhale. Can you feel your heart beat?

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