Hypnotherapy & Mindfulness & Counselling In Surrey

Call us: 01784 392 449 
13 Clarendon Road, Ashford, Surrey, TW15 2QJ:  Studholme Medical Centre, Ashford, TW15 2TU 

 Therapy for Anxiety,Fear,Phobia,Addiction,Depression,Panic Disorders,Stress,Mental & Emotional Health



Mindfulness body scan

  • by Alan Piper
  • 16 May, 2017

Mindfulness body scan

mindfulness body scan

BODY SCAN

Begin by feeling into your body lying here.

Feeling the areas of contact at this moment.  Where your feet are touching the ground.  The legs, your back, the arms, the head.

Noticing your breath, entering and leaving your body.

The intention of the this is to be present with our body without wanting anything at all. Not even relaxation. Of course, it’s nice to relax and its great if it happens, but that is not the goal of the body scan. The goal is to be checking in with each area of the body in a non-judgmental way. We simply feel what is there to feel. No need to stir up sensations by moving the body.

You will notice that there are a number of areas in the body that you might not be able to feel at all. And that is normal and ok. Just check into those areas as if you could feel something.

Starting with the feet, feeling into both feet right now.

Feeling into the areas where your feet are touching the ground or chair.

Maybe feeling your toes – or not. Maybe feeling tingling or temperature.

Now moving the attention to your ankles and lower legs. What is here to feel – if anything at all? Pressure of your calves against the mat? Perhaps the fabric against the skin?

And if you notice that your attention is suddenly somewhere else, just gently returning it to your legs. It’s not a problem at all, the mind likes to wander.

If you find it helpful you can imagine that you are breathing into your lower legs. As if your attention could ride on the breath. Or as if your attention would light up the area like it was a flash light.

Now letting go of the lower legs and moving the attention to your knees and thighs, what do you feel, again maybe pressure, temperature, the position of your legs, or nothing at all, numbness counts as a sensation in this practice.

Noticing that thinking about an area or picturing it in your mind’s eye is different from actually feeling it.

Now letting go of the thighs and moving the attention to the lower trunk. The pelvis and the tummy up to the tummy button. Noticing any sensations in this area. Maybe feeling the breath in the tummy or maybe not.

Then letting go and now feeling into the upper trunk … the stomach area… the chest, feeling the sensations of the breath here… with each inhalation and exhalation.

Feeling the spine against the floor, noticing any sensations that are here or the absence of sensations.

From here now moving the attention into your hands. Feeling your hands, you might notice how well you can feel your hands without having to see the, feeling individual fingers/position of hands.

When you are ready, moving the attention to the wrists/forearms. What is here to feel? Touch/ Pressure: Warmth?

Moving attention to your elbows and upper arms. Noticing any sensations here. And if your mind wanders off, just bringing It back to wherever we are. Just starting again.

From here, moving the attention to your shoulders, back of your neck and then your head. Feeling into your jaw, face, mouth nose, cheeks, eyes, forehead, your entire face.

Now opening the awareness to include the entire body again, being alive, breathing.

If you like, imagining to be breathing from the crown of your head all the way down into your toes and up and out again.

Noticing all the sensations of the body and allowing them to be just as they are in this moment.

Allowing some movement back into the body, like wiggling your fingers and toes. Stretching the body. Coming all the way back into the room.

Just take a few moments to notice what sensations are present in your body right now observe the thoughts going through your mind and check in with the emotions of this moment.
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Emotional health in Surrey, Middlesex and London

by Alan Piper 18 Oct, 2017
Wise Blue Owl  have conducted "Mindfulness At Work Workshops"  with large companies and small in their work place. Delight your employees with techniques to reduce stress and anxiety in the work place with our 1 hour " Mindfulness at Work Workshop" at your place of employment or they can be tailored to an off site venue for you. Working on both practical knowledge of how the mind works, we are able to teach best practices and techniques on how best to train your mind and your thoughts to your best advantage.Mindfulness at work offers an introduction, an overview and practical exercises. It is an enjoyable course to attend and one that opens the thinking to current habits.

Our workshops are  popular, enjoyable, relaxing and informative and a must for your wellbeing work programme or they can imply introduce mindfulness-based stress reduction to your employees.

We have experience at teaching mindfulness to individuals and to groups and companies who want to have their own one to one session such as CEO’s, directors, employees in stressful roles, who all benefit enormously from the calming, relaxing and brain boosting effects of our mindfulness at work workshops.

 For more information please call us at Wise Blue Owl on 01784 392449 or use the contact us form.

by Alan Piper 16 Oct, 2017
by Alan Piper 16 Oct, 2017
by Alan Piper 16 Oct, 2017

Wise Blue Owl  have conducted "Mindfulness At Work Workshops"  with large companies and small in their work place. Delight your employees with techniques to reduce stress and anxiety in the work place with our 1 hour " Mindfulness at Work training"   working on both practical knowledge of how the mind works, we are able to teach best practices and techniques on how best to train your mind and your thoughts to your best advantage.

Mindfulness at work offers an introduction, an overview and practical exercises. It is an enjoyable course to attend and one that opens the thinking to current habits. All courses are bespoke and we choose the Mindfulness trainer best suited to you.  

For more information please call us at Wise Blue Owl on 01784 392449 or use the contact us form


by Alan Piper 16 Oct, 2017
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 01784 392449
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Do you want to stop eating specific foods? You will be taught a technique to help you stop eating certain foods forever.Learn how to eliminate any negative feeling you have with food.Discussing healthy eating.

What are your eating triggers? How you can change these forever.Learn how to stop eating when you are full.We discuss exercise and your metabolism and how you can overcome the wall that is stopping you from moving your body more.

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How often do you get stressed? Well, you will learn techniques on how you can rid yourself of this stress.The importance of your imagination verses your willpower.Learn self-hypnosis and how it can help you become slimmer. Or just listen to the brilliant Imagine Yourself Slim hypnosis recording to help you with all you have learnt on the course in order to stay focused on your ultimate goal of becoming slimmer. 01784 392449
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We offer supportive, one-to one, confidential counselling on a long or short term basis. Counselling may help you to find the way to understand your past experiences and your current situation. The goals of our counselling, mindfulness,and clinical hypnosis are to improved self-awareness and an understanding of the influence of the past on present behaviour and experiences and assist to help assist your resolve negative existing thoughts and help resolve stress and anxiety. For more information call us on 01784 392449 or use the contact us form.

by Alan Piper 15 Oct, 2017

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We offer supportive, one-to one, confidential counselling on a long or short term basis. Counselling may help you to find the way to understand your past experiences and your current situation. The goals of our counselling, mindfulness,and clinical hypnosis are to improved self-awareness and an understanding of the influence of the past on present behaviour and experiences and assist to help assist your resolve negative existing thoughts and help resolve stress and anxiety. For more information call us on 01784 392449 or use the contact us form.

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We offer supportive, one-to one, confidential counselling on a long or short term basis. Counselling may help you to find the way to understand your past experiences and your current situation. The goals of our counselling, mindfulness,and clinical hypnosis are to improved self-awareness and an understanding of the influence of the past on present behaviour and experiences and assist to help assist your resolve negative existing thoughts and help resolve stress and anxiety. For more information call us on 01784 392449 or use the contact us form.

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