Week 4: RELATIONAL DESIGN: Concentric Circles, Feelings, Needs

The Relational Soul by Plass and Cofield

Voice of the Heart by Chip Dodd

Unwanted by Jay Springer

Now, let's move into a brief body scan. We'll start at the top of your head and work our way down to your toes. As we go through each part of the body, notice any sensations without trying to change them.

1. Begin by bringing your attention to the top of your head. Notice any sensations in your scalp.

2. Move down to your face. Relax your forehead, your eyebrows, your eyes. Let your jaw soften.

3. Bring awareness to your neck and shoulders. If you're holding any tension here, see if you can let it go.

4. Notice your arms and hands. Are they tense or relaxed? Heavy or light?

5. Bring your attention to your chest and upper back. Notice your breath moving in this area.

6. Now focus on your abdomen and lower back. Feel the rise and fall of your belly as you breathe.

7. Become aware of your hips and pelvic area. Notice any sensations or tension here.

8. Bring your attention to your legs, from your thighs down to your calves.

9. Finally, focus on your feet. Feel them connecting with the floor.

10. Now, take a moment to notice your body as a whole. Be aware of your entire physical presence.

To conclude, take one more deep breath in, and as you exhale, gently open your eyes if they were closed.