Mindfulness Monday

Rebuilding Trust with our Bodies

It can be difficult to trust our bodies after a pregnancy loss. How can we after we feel so betrayed by our bodies?

When we lose trust with our bodies, it’s not uncommon to feel disconnected from them. We lose sense of our physical selves. Getting reconnected with our bodies, even in small ways, can help us not only feel more grounded, but can help rebuild trust.

In today’s mindfulness exercise, we are going to complete a body scan. Approach this exercise with self-compassion and curiosity. If it feels difficult, it is OK to pause this exercise and return to it as you feel ready.

Get in a comfortable position. You can take a seated position, or lie on your back.

Take a few centering, grounding breaths.  Feel where your body connects to the surface.

Bring your attention to the top of your head. Notice  what  you  feel  without  judgment. Do  you  notice  tingling,  warmth,  pulsating,  tightness,  or  other  sensations?

Simply notice whatever sensation arises.

Now, bring your focus down to your eyes, nose, and jaw. What is present for you? What do you notice?

Continue to breathe.

Continue to move down your body in this manner. Bring awareness to your neck, shoulders, and back. Notice the sensations without attempting to change them. While that might happen naturally, the focus is on simply noticing and observing.

Bring awareness to your biceps, your hands, and your fingertips.

Allow  yourself  to   feel  any  and  all  sensations.    If  you  don’t  feel  anything  at  the  moment,  that’s  okay.   If  you  do  become  aware  of  tension,  or  other  intense  sensations  in  a  particular  part  of  your  body,  see  if   you  can  breathe  in to  it.

Bring your attention to your stomach. Simply notice what comes up for you. Approach this time with a gentle curiosity, without judgment of what you are feeling.

Move down into your thighs, calves, ankles, and feet.

And now, bring your attention to your entire body.  Notice your breath in its natural rhythm, as you inhale and exhale.

Let  any  sensations  come  to  you.     Just  notice  what  kind  of  sensation  it  is  –tingling,  warmth,  coolness,  heaviness,  floating.  Continue  to  focus  on  your  breathing  for  as  long  as  you  like.    

When  you  are  ready,  slowly  open  your  eyes   and  bring  your  attention  back  to your  surroundings.

How are you feeling after this practice today?

*Paid subscribers also receive a recording of the mindfulness practice.