Paula M. Potts, Author and Wellness Coach

ZENscan A Self-Awareness Check-In For Breath, Mind and Body

The ZENscan self-awareness practices will transform your daily life in self-sustaining and refreshing ways. You should NOTICE an enhanced ability to self-regulate your breath, mind and body. Once complete, you are prepped and ready for the five (5) self-care practices called The Feel Better Challenge #CHECKyourCHI!

ZENscan #FeelBetterFACT: Becoming aware of our breath has been shown to engage our parasympathetic nervous system or “rest and digest” system. This immediately calms our stress response. This happens just by noticing it, without even trying to change it. #breathawareness

ZENscan

answers the questions: What are you aware of? How does it make you feel?

ZENscan

is a #CHECKyourCHI self-care practice for daily living.

ZENscan

Mantras: #loveistheanswer #awarenessmatters

ZenScan

RULES, TOOLS, PREP, WHEN

ZENscan

TOOLS

Intention
Attention
Awareness
Healing Hands
Breath

ZENscan

RULES

Scan Gently/Just NOTICE
OBSERVE Lovingly – with gratitude and reverence*
BLESS whatever is there; Mantra: Blessed Be
REST/PAUSE – Notice how you FEEL. Take a Breath.

*Observe without criticism, judgement or self-degradation.

ZENscan

PREP

Get comfortable wherever you are. Sitting. Standing.
Ground your feet.
Relax your back, arms and shoulders.
Eyes closed or open as you prefer.
Take a sip of water.
Take a deep breath.

ZENscan

WHEN
to practice the ZENscan: Check-In Daily

Great first thing in the morning upon waking.
Perfect to re-set during the day.
At night before bedtime to support restful sleep.
Before meetings and important gatherings.
To re-set your thoughts/breath after a stressful encounter/event.
Whenever you want to FEEL BETTER!

ZenScan

It’s TIME to
Check-In and #CHECKyourCHI ...
Here’s how:

ZENscan for BREATH

Rub your healing hands together gently, slowly.
Place your healing hands over your chest (right over diaphragm/left over upper chest).
NOTICE your Natural Breathing Rhythm.
INTENTION: OBSERVE Lovingly.
ATTENTION: Natural Breathing Rhythm; inbreath, outbreath, feeling in hands.
AWARENESS: Quality of natural breath, Is it deep or shallow, calm or anxious, mouth or nose breathing?
BLESS whatever is there. Mantra: Blessed Be.
REST/PAUSE/NOTICE how you FEEL. Take a deep Breath. (Inhale through your nose; Exhale through your mouth.) ASK yourself: What am I aware of? How do I feel?

ZENscan for the MIND

Healing Hands Relax – Option to take notes.
INTENTION: OBSERVE Lovingly.
ATTENTION: NOTICE your thoughts, self-talk, the voice in your head.
AWARENESS: Quality of your thoughts, Are they angry, negative, calm, happy, self-limiting (I can’t!).
BLESS whatever is there. Mantra: Blessed Be.
REST/PAUSE . . . Take a deep breath.
ASK yourself: What are my thoughts now? Any change?
REMEMBER: A thought is a terrible thing to waste. REPLACE with Mantra: I am Well. Love Lives Here.

TIP: If you observe thoughts that cause you to be agitated; STOP, breathe consciously, gently, slowly for a few seconds to center yourself. Whenever possible, REPLACE threatening or unsettling thoughts with visuals (real or imagined) or memories of experiences that make you feel better in the moment.

ZENscan for the BODY

Healing Hands Relax – Option to touch body areas while scanning.
INTENTION: OBSERVE Lovingly.
ATTENTION: NOTICE sensations in individual parts of the body starting with feet, scanning upward; breathe naturally (feet, legs, knees, thighs, buttocks, back, chest, shoulders, arms, hands, fingers, neck, head).
AWARENESS: What body part(s) is calling out to you? What is the message? I hurt! I am tense! I am sore. I am relaxed. HELP!
BLESS whatever is there. Mantra: Blessed Be.
REST/PAUSE . . . Take a deep breath.
ASK yourself: What feels good? What needs help/support/attention?
OPTIONAL: Make a note to address any recurring patterns.