The Therapy Alchemist
Change is not just about the science and research. Mental health isn't just what we characterize as a disorder or not. It's also about the mystical ways in which we change and grow. Science can't study everything about our inner spirit/soul.
On this podcast, a Licensed Professional Counselor in Colorado dives into the spaces that science cannot go. Discussing what ACTUAL growth and change look like. Filling in the gaps that the pop-psychology world misses, completely ignores, or sometimes shames. Plus some tips and tricks along the way to help you achieve your own personal legend.
The Therapy Alchemist
#20: Find Your Center: Body Scan Meditation
Welcome to the Therapy Alchemist podcast. In this episode, I guide you through a grounding meditation. Learn how to center yourself, relax your body, and release tension from head to toe. This meditation practice helps you find peace, relaxation, and happiness in the here and now. Join me for a tranquil and rejuvenating experience.
00:00 Introduction to the Therapy Alchemist Podcast
00:35 Guided Meditation Preparation
01:16 Breath Awareness and Grounding
02:08 Body Scan Meditation
05:25 Returning to Breath and Surroundings
07:00 Closing and Final Thoughts
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*This is not a substitute for therapy nor is it therapeutic advice. If you would like to find a therapist in your area check out psychologytoday.com, goodtherapy.org, or therapyden.com
Welcome to the Therapy Alchemist podcast. I'm your host, Katrina Austin, a licensed therapist. I'm here to talk not only about the science behind mental health, but the magical process of transformation. Hey guys. Welcome. today we're going to do a meditation. I want you to go ahead and sit in a comfortable position. And I don't want you to feel obligated to sit up. In a straight way or be rigid. You are allowed to move during this as well. Just making sure that you're listening to your body. In doing what feels right for you. And as a reminder, meditation is not about stopping your thoughts. It's about not attaching to them. So anytime that you notice your mind being distracted. Bring your awareness back to my voice. Or to your breath. Let's begin. Now I want you to begin by closing your eyes. And start paying attention to your breath going in and out of your nose. You'll feel the cool air moving in as you breathe in. In the warm air, moving out as you breathe out. You don't have to do anything special. You don't have to change the way that you're breathing. Just let it be exactly as it is. Now I want you to notice the ground underneath you. Notice how sturdy and solid it is. It can hold your weight. So go ahead and just let all of your weight rest on the ground. Now I want you to pay attention to your feet. What do they feel like. Maybe you feel a rush of a tingling sensation in your toes? Maybe you feel your shoes or your socks? Maybe your feet are cold or sweaty. And you may notice your thoughts start to wander. And that's okay. Just bring your awareness back to my voice. Now, moving up to your legs. If you notice any tension. Go ahead and just rest them. Remember that the ground can hold you up. And moving up to your stomach. Just taking note of what you feel. Maybe it's moving in and out with your breath. Maybe it's grumbling because you were hungry. Or you feel a rush of butterflies because the attention is just drawn there. Whatever it is. Just let it be. You don't need to change anything. Now, moving up to your chest. You're going to notice the rise and fall as you're breathing. Maybe you can even feel your own heartbeat. Then moving up to your shoulders. He noticed that there tends to just go ahead and let them fall. They don't need to hold all that tension anymore. And then down your arms and your hands. What do you notice? Maybe your fingertips are Tingley. Or your hands are clammy. Feel the pulsing of your blood through your fingers? Then moving up your neck. To the top of your head. What does that feel like? Did you notice a little tingling on the top of your head? Can you feel your hair? Maybe there's a breeze. Then moving down to your face. Starting with your eyebrows. Just go ahead and relax them. Then your jaw. And your lips. Just go ahead and let them rest. They're exhausted. Now, bringing your awareness back to your breath, going in and out of your nose. Maybe take a deep breath here. Fill your body with oxygen. And as you release your breath. Breast all of your muscles with it. Letting your weight sink deeper and deeper. Into the ground beneath you. Noticing that air moving in and out. Now keeping your eyes closed. Begin to listen to the room around you. What do you hear? You hear my voice? Maybe cars driving past. Or the heater turning on. Where your dog snoring in the corner. Notice the ground underneath you again. And whenever you're ready. Go ahead and open your eyes. Gently. Thank you for joining me today. Just remember. That you can always come back to your center. You can always come back to yourself. You can always come back to the present moment. It doesn't matter what you're doing. Who you're with. Put yourself back into the here and now. That's where happiness is found. That's where safety is found. Relaxation. Peace. I hope you have a wonderful day.
