I know "deep breathing" techniques can feel like a drag, but I promise they are worth it! Box breathing uses a count of four (inhale/hold/exhale/hold) to help regulate the breath and calm you down. Try it out!

I guide viewers through a head to toe body scan that helps ground and bring awareness back to the body.

Here is the script I used:

Hey healers! Today I am going to guide you through a head-to-toe body scan. First, get comfy either sitting in a chair or lying down. You can close your eyes or have a soft, relaxed gaze if that’s more comfortable.

Take a deep breath in and start at the top of your head. Just notice what that feels like.

Now move down to your forehead and temples, noticing any tension or tightness if it’s there.

Now check in with your eyes, behind the eyes, noticing if you feel any tiredness or other sensations there.

You might notice if your breath is coming in through your nose, or mouth.

Moving down your cheekbones to your jaw and mouth, notice if there is any tension or tightness here. We can hold a lot of stress in these areas.

Next, notice your neck and throat. If it feels good, you might move your neck around in circles or stretch it up and down.

Now notice your neck connecting to your shoulders. I know I hold a lot of stress here, so you might want to do some shoulder shrugs with me. If you want to keep them still, just notice any sensations in your shoulders.

From here, you might notice how your upper arms connect to your elbows and how your elbows connect to your forearms and wrists. You might try some wrist circles if you notice they are tight.

Bringing your attention back up through your arms to your chest area, notice your heart space. I invite you to take a deep, full breath here and see if it fills up. We can hold a lot of emotion in our chests, so if you find anything coming up for you, go ahead and take a moment to notice it. Go ahead and release that breath.

When you’re ready, move your attention down into your stomach. A lot of times we can hold anxiety or stress in our stomachs, so you might take a moment to check and see if there are any sensations there.

Good, and just breathe. Now feel yourself being supported by your chair or bed where you are lying. You might notice your lower back and hips-see if there is any tension or tightness.

Check in with your upper thighs, noticing as they connect to your knees and calves. Go ahead and send any breath into your legs if you like.

Now notice your calves connecting to your ankles and your feet. Really feel your feet grounding into the surface. You might picture any old stuff or stale energy that you want to let go of filtering through your feet and into the earth. (inhale/exhale)

Okay, when you are ready, gradually bring your awareness back to your surroundings. You may open your eyes if they were closed and notice what you see to reorient you.

Thanks for grounding with me today!