9-Minute Body Scan: Anxiety Skills #31
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- Опубликовано: 26 июн 2019
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A body scan meditation is a form of mindfulness where you simply take time to notice what is going on in your body. A body scan can help with anxiety, stress, muscle tension, panic attacks, and depression.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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There must be more than 500 videos on RUclips about progressive muscle relaxation. I have done many of them. This one ranks in the top five. It is concise and covers all the basic muscle groups comprehensively. Two thumbs up!
Thank you so much!
Do tell The Other 4!
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Totally agree with you 👍
I agree
Thank you. You are a fantastic woman. I owe you a lot.
This is the first body scan that's ever really worked for me for years. I just assumed either they didn't work for me or I was missing something.
I have to appreciate her down to earth way of speaking and intonation that is vital to a video like this. Too often in these kinds of videos it's clear the speaker is reading off a script with a sentiment of indifference or detachment I find off-putting or even patronizing.
I am listening to this every night...thank you!!
Love this. Small note: You appear to repeat the section on the back. Not sure if that was by design or an editing error. Regardless, this is quite helpful.
I only just found this video. It's incredibly interesting to me that, while my mind wandered a lot from feet to middle back, it actively avoided shoulders, neck, head, and face. I have a few ideas about why but I mostly find it intriguing. Thank you for this. I will do this at least once a day.
Did this last night and I had the best sleep in a while :)
Thank you for this. Simple, gentle, and loving.
Your voice and the music is so calming. Very helpful
Oh my gosh that's a great video ❤ I've been going to therapy for a while and this is such a great resource, in addition to my appointments. Thank you so much for posting.
As always your videos are stellar. Full of very good information and help. The best!
Great exercise, love the pacing and tone of voice. There is one part where she repeats the same line about shifting focus from the legs to the back, but apart from that, perfect quick practice!
That's my favourite part, two for the price of one!
This is amazing! Please keep these types of videos coming!
Thank you for this and for all you do ❤️
Awesome video-my go to morning body scan! Thank you!!
I love your contributions to our mutual health!
You are a wonderful human being. I enjoy your videos.
You are awesome! Excellent short videos.
Thank you so much for this very valuable video, the tone of your voice is very impressive and inspiring ...... 🙏
Much appreciation for this very helpful "session". God is using your intelligent, realistic and warm style in your pertinent Therapy in a Nutshell in my life & perhaps in loved one's lives as I share them. They are just what's needed on the roller coaster ride of these current times! The Lord bless you & keep you & yours♡
Yes! Being in the present. Love this & using this to cope & ground myself. Thank you again! 🙏🏾
Glad you found it helpful
Emma, you are wonderful!
Just found this today - very helpful! Thank you!
Great meditation, thank you for helping
Thank you thank you thank you for making this practice 💖 You are the one person one RUclips I go to and trust for mental health wisdom… along with my in person therapist as well 😅✨
That was really good, I'm going to send this to a client. Thank you!
I was. Initially sceptical but you have changed my view. Thank you
Thank you so much. Loved it :)
Can please continue to do these? They are so helpful!
Wholeheartedly agree !!
I really enjoyed this video.
Thank you, God bless
Great tutorial!
Thanks for sharing!
Loved it
Thank You ❤️ loving lady you are
Thanks!
wow this is great
Thank you
This is the best video
Thank you 😊😘
So very good.
Hi! Is 3:59 to 4:36 repeated? - The part about dissolving legs...
Overall a very relaxing video, I really felt my muscles losing their held tension
Yes, i thought that too, but then quickly thought 'it doesnt hurt to do it twice'. Her voice 🥰🥰
You are just awesome! :-)
thanks:) haha
Love it
More of guided meditation please..
If you've done it before and want to avoid commercials and introduction, start at 1:12. And close your eyes if you're feeling safe🙂
Thanks for having me
I ❤ therapy in nutshell
I do this almost daily. Thanks. Also, can you share the music info that starts around 4:30 minutes?
Good, accent strong.
POV: you are here because your doctor told you that you have to do this every day.
Hi. Can I use this meditation in a class I am offering to students training in Peer Support?
This is very good, what do I suggest when I feel constantly stressed how many times should one practice this exercise ? How often one should do this?
Do it as often as you need/want. You can’t over do it
@@tyson7509 Should I breath in a heavy way trough the nose and out slowly during the whole exercise or should I stop and focus on the exercise. Really need the help thanks!
Does this also regulate the nervous system?
It should stimulate the parasympathetic nervous system and create calm..so in a way yes! (In another video she explains how learning to relax is like a muscle and your nervous system gets stronger and able to finish its course and not get "blocked" in hyperarousal state)
I have a lot of anxiety all of the time and I found it difficult to relax during this, and after it still feel very anxious. I have pain on the left side of my chest. Not quite sure what else to try. Any suggestions that have really helped anyone overcome chronic anxiety?
I suggest Eckhart Tolle to listen to. Journal perhaps. I wish you all the best.
Only thing that helped me more than temporary is medicine. Sertralin (although I've heard there are new alternatives) for every day anxiety and Atarax for panic attacks (helps but makes you veeeery sleepy, good for days you cannot fall asleep).
Thing about body scan is that it's important not to have any expectations. It's not supposed to make anxiety go away instantly. It's supposed to help in the long run and can also help with concentration.
I would recommend doing your own body scan. What I've learned is less meditative than most body scans on RUclips (not so much imagining breathing into body parts and stuff like that, I think that's mostly for people who want to sleep actually). I've learned they're supposed to be quite factual. So you scan each body part and think about it objectively, don't judge the sensations you're feeling, stay objective. You can start with your breath or any other place you feel comfortable. Then go through one body part at a time, can you feel it?, is it touching any surface?, hows the temperature?, etc. If you get anxious and lose focus, then acknowledge that you are anxious and focus again on the breath for a bit before going back to whichever body part you were on. Body scan doesn't have to be perfect, it's ok to lose focus or feel anxious during and after it. You can also acknowledge, where you are, why you are there, what time it is, etc. When all body parts are scanned, try to feel your body as a whole if you can.
Then you move on to a visual/auditory scan. Look around and start noticing shapes and colors, taking time on each object, describe each objective element you can think of. Then listen to noises in the environment, what can you hear, try to identify each sound. Then go back and do the body again, repeat as many times as you want. A tip is to do it on the bus.
The key to body scan mindfulness is being non-judging (avoid ysingwords like scary, annoying, horrible, ugly, etc to describe your environment or sensations), and repetition. It's not supposed to help you sleep (although it can), or instantly relieve anxiety. It helps in the long run, doing it for just one minute a day is better than doing it less often but with longer sessions. Normal time target is at least 10 min, I think. Don't expect too much, it's just one tool. You will need to combine it with other methods to cope with your anxiety. E.g. CBT or medication.
I just noticed your comment is super old. Hope you found something that worked for you! I'mma post this comment anyway since it took so long to write xD
Muito bom, mas o volume da música é muito alto e a voz muito rápida.
Hi, can you fix the repeated bit please? I love this scan but it jolts me every time.
Hi! I didn't know there was a repeated bit- what part is it?
@@TherapyinaNutshell heyy it's the back part
Hi Emma , how can i contact you personally?
You can't it seems!
Too many of these body scans start with an explanation of what a body scan is. I would prefer to get straight to it with out the “you can have your eyes open or you can have your eyes closed” or “you can stand up or you can sit down or you can lie down”
This is wonderful but for the music.
How is this a body scan? Usually a body scan you start at the head and name the body parts working relaxation through your body down to and out your toes. I am unable to do this on my own. I need someone to guide me through it. I've been trying headspace but they dont really guide you. They try to encourage you to do it on your own but I'm unable to. Guess I lack that level of imagination
Sorry but every body scan I've listened to, and I've done a lot of them, start with the feet. Sometimes if I'm trying to get rid of a headache I skip right to the head and neck part 🙂.
Is it me or anyone else feels no sensation anywhere?? Am i doing anything wrong?
The narration is way too fast. "Feel the internal organs." I was doing that for 2 seconds when new instructions are given. Slow it down...
Please re-edit this video to get rid of the duplication of instructions for the transition from the legs to the lower back and pelvis. It is insanely distracting, and left the rest of the body scan unhelpful and unfulfilling. Instead of releasing focus and tension, I spent the rest of the scan thinking about needing to leave this comment. Might be useful without editing error. Completely useless with this error still in.
ads pop up in the middle of this video: not helpful.