The Mooderators: Scan with a Plan Page

I'm Skylar. [NON-ENGLISH SPEECH] Clara. And we're the moderators. Hi, there friends. We're so glad you're here. If you're anything like me, maybe you notice that when you're angry, your face feels really warm. Or that when you're excited, your heartbeat is racing, yes. Or that when you're nervous, your belly feels really yucky. Me too. For those times, wouldn't it be good to have a way to calm those feelings in your body and feel more in control? So this exercise has a rhyming name, a scan with a plan. I like it. It's easy to remember. Here we go. Let's settle ourselves together. Sit and be comfortable. Hands can rest. Become still as best as you can. Breathe in for four counts and exhale out for six counts. As we scan with our attention, maybe think of something nice like a ray of sunshine as it scans over you. Start by noticing how the very top of you feels. Your head, your face, pay attention to what you can sense. Is it tight like a headache? Or maybe it's not. Your jaw, are the muscles tense or soft? May be some tingles. It's all good. Just notice and try to relax. Scan down to notice your shoulders, are they scrunched up by your ears or are they down and relaxed? Lower your shoulders. Arms next. Moving a little or still? Do they feel heavy? And now move your scanning ray of sunshine to your hands and fingers. Are they warm? Wanting to move or be still? Again, just notice. Check in on your belly and how it feels. Even notice how your body breathes there, whether it's empty or full. Does it feel a little busy? Could there be a bit of pain? Or maybe you're not sure. No worries. We're just noticing for ourselves while we scan. Let your attention scan down through your legs. Do muscles feel active working when they don't need to? Try softening them. It's up to you. And finally, our scan. Our focus moves to our feet and toes, focus there for a bit. Feeling warm? Do your shoes feel tight or loose or just right? Just check them out. Oh, and here's a little challenge, scan bigger to include your whole body all at once. Take your time. And if you notice uncomfortable spots, try easing and letting go, relaxing those areas. A helpful hint, when you breathe out all the way, it might help your whole body soften and settle. And now for the plant part of our scan with a planned practice. When our bodies and brains feel a little more calm or settled, we can make a better choice for what we plan to do in the next moment or in the rest of our day. So a scan with a plan helps you notice how emotions feel in your body so you can calm where you can and take control. And then you can make a plan going forward. After all, it takes a calm mind to do that well. (SINGING) I can change it into something that feels right. And remember, we're here for you. (SINGING) For you body, for you.