Mindfulness: Body Scan
Episode Description
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.What to Expect
- A calming and meditative experience.
- Guided body scan, meditation techniques.
- Tips for enhancing mindfulness and relaxation.
About the Hosts
Lucas Mitzel provides therapy for children, adolescents, and adults, ages 5 - 30. He believes building relationships with clients is the most important piece of successful therapy. He loves what he does because it allows him to walk next to people he would never have met had he chosen a different profession, as they work to make amazing life changes. He has the honor of meeting people at their worst, all while watching them grow into the people they’ve always wanted to be.
Transcript
Mindfulness: Body Scan
Featuring Lucas Mitzel, LCSW Dakota Family Services
Announcer (00:00):
Welcome to a moment of mindfulness and relaxation as Lucas Mitzel, a therapist at Dakota Family Services, walks you through a Body Scan meditation.
Lucas (00:11):
For those of you who are new to mindfulness, welcome. I applaud you in your willingness to try something new, and I hope you find this exercise calming. Remember, this exercise takes practice. You might experience your mind wandering, and that's okay. Notice it happen. Then gently bring your attention back to the exercise without judgment. The exercise we're going to do today is called a body scan. We are going to observe sensations in our body, focusing on a single part at a time. We are just noticing it. We're not describing the sensations or doing anything with them. Simply notice their presence or lack thereof. So first I wanna find, I want you to find yourself in a comfortable position. Feel free to close your eyes or leave them open, whichever feels right to you. So focus on your breath. Bring your awareness to your breath. Notice how it feels as it enters the body. Feel your lungs and then leaves again. Don't try to change or control it. Just observe. Feel the rise and fall of your chest or the sensations of air passing through your nostrils, breathing in through your nose, out through your mouth, and again, through your nose and out through your mouth.
Lucas (01:31):
Making the exhales longer than the inhales. Bringing your attention directly into this moment. Now shift your focus to your feet. Notice any sensations you feel there, pressure, warmth, or maybe coolness. Feel the weight of your feet resting on the floor or bed. Take a moment to notice if there's any tension or discomfort, and if there is, simply acknowledge it without judgment. If you don't feel much, that's okay too. Just remain curious about any subtle sensations.
Lucas (02:11):
Move your awareness up to your lower legs, your shins and calves. Notice any sensations, tightness, tingling, or ease. Gently breathe into any areas that feel tense, as if your breath could soften and relax those muscles. Now move your attention up to your thighs. Notice how they feel, any heaviness or lightness, warmth, or coolness. Now, bring your awareness to your pelvis and lower back. These areas often hold a lot of tension. Take a moment to observe what you feel here. Perhaps tightness, soreness, or even comfort. Breathe gently inviting these areas to relax and soften with each exhale. Now, guide your attention to your abdomen. Notice how it rises and falls with each breath. Is there any tension or discomfort, or does it feel relaxed? Breathe into your stomach, allowing it to soften and release. With each exhale, move your attention to your chest. Feel your lungs expand and contract with your breath. Notice the sensations in your heart area. Is it calm or is there any tightness or heaviness? Just observe without judgment. Now, bring your awareness to your shoulders. Notice if there's any tension there. This is a place where stress often accumulates. On your next exhale, allow your shoulders to drop and soften. Letting go of any tightness,
Lucas (04:13):
Notice your upper back. Breathe into this area allowing the muscles to relax. With each exhale, move your attention down your arms from your upper arms to your forearms, wrists and hands. Feel the weight of your arms resting at your sides. Notice any sensations, perhaps a tingling or warmth in your hands. Let go of any tension in your fingers, palms, and wrists. Now focus on your neck and throat. Notice if there's any tightness or strain. Allow your breath to relax these areas. Softening any tension. Imagine your neck lengthening and your throat relaxing. As you breathe, shift your focus to your face. Relax your jaw, letting it hang softly. Notice if you're holding any tension in your forehead or around your eyes, and allow these areas to soften. Feel the top of your head and imagine any tension melting away. Now, bring your attention to your entire body from the top of your head down to your toes. Feel the connection between all of the parts of your body. Notice how you feel, whether it's calm, relaxed, or simply present. Allow yourself to rest in this awareness for a few moments, feeling grounded and at ease. And when you're ready, gently bring your attention back to the room. Wiggle your fingers and toes. Slowly open your eyes and take a deep breath, bringing this sense of calm with you as you continue your day. Thank you so much for joining me today in this Body Scan, and I hope you have a wonderful day.
Announcer (06:13):
This has been a special episode of Is It Just Me, presented by Dakota Family Services, your trusted partner in mental and behavioral health. To learn more, go to dakotafamilyservices.org or call 7 0 1 3 6 0 9 7 8 9.
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In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;