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The Body Scan Meditation Julianne Hough Does Multiple Times a Day

julianne-top.pngPhoto: Instagram

Recentering your body and mind through meditation and setting positive intentions can do wonders for your self-care goals. The latest person to speak up about the benefit of these mindful practices is wellness queen Julianne Hough

She recently took to Instagram to share her go-to mindfulness practice: a body scan meditation. Hough described how she regularly "scans" her body in an effort to reconnect with all parts of herself. "It's something I try to do daily, or sometimes multiple times a day depending on what's going on in my life," she wrote.

Of course, recentering looks different for everyone. But Hough walked her followers through the steps she takes, in case you want to try a body scan meditation on your own. (Related: 10 Mantras Mindfulness Experts Live By)

 
 
 
 

 
 
 
 
 
 
 
 
 

Starting the week off right, and one of the ways I do that is by scanning my body. Ever tried it? It’s something I try to do daily, or sometimes multiple times a day depending on what’s going on in my life. It’s the easiest way for me to reconnect with all parts of myself. Here are the steps I follow: 1. Rub your hands together, creating heat and friction. 2. Separate your hands and feel the energy between them. 3. Start at the top of your head and work your way down the body. 4. While floating your hand over your body, concentrate on where you feel a strong connection (for example, could be your heart, your solar plex, or your third eye,). 5. Place a hand on that area and breathe deep in through your nose and out through your mouth. Do this for a minute or so. 6. Now do that body scan again, this time focusing on an area that feels disconnected. 7. Once you find that place, place your hands on the spot and breathe into it, and speak the words “I feel disconnected”. One more thing I like to do during this is make a sound... if the area that feels disconnected isn’t easy to breathe into, make a sound that reflects the discomfort (sound is one of the best healing methods). 8. Breathe into that area for about a minute. 9. Now go back to the part of your body that felt connected and place one hand there. Breathe in through your nose into that spot. On the exhale, place your other hand in the area that felt disconnected and breathe out all of the positive connected air into that space. 10. Do this for a few minutes, or however long feels good. 11. Repeat the body scan and notice a difference in your breath, the peace within, and total connectivity to all parts of you! 

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"Rub your hands together, creating heat and friction," she wrote. "Separate your hands and feel the energy between them. Start at the top of your head and work your way down the body. While floating your hand over your body, concentrate on where you feel a strong connection (for example, could be your heart, your solar plex, or your third eye)." For those who might not know, we all have seven chakras, each one associated with emotional energy. The solar plex chakra is found deep in the belly and is associated with personal power (think about the phrase "go with your gut"). The "third eye" is described as the place that transcends the physical sensations and allows us to focus on our intuition. (More: A Non-Yogi's Guide to the Seven Chakras)

Then, Hough says to "place a hand on that area and breathe deep in through your nose and out through your mouth. Do this for a minute or so."

Once you've "scanned" the area you feel most connected to, Hough says to perform the same steps again, but this time focus on the areas that feel disconnected. "Once you find that place, place your hands on the spot and breathe into it, and speak the words 'I feel disconnected,'" she wrote. (Related: Try This Guided Meditation the Next Time You Feel Overwhelmed with Anxiety)

Hough then directs you back to the connected part of your body. Place one hand there and inhale through your nose into that spot. "On the exhale, place your other hand in the area that felt disconnected and breathe out all of the positive connected air into that space," she wrote. "Do this for a few minutes, or however long feels good. Repeat the body scan and notice a difference in your breath, the peace within, and total connectivity to all parts of you!"

Finding a little bit of "me" time can be tough with all life's craziness, but taking a few moments to reconnect with yourself through meditation or another mindfulness practice can be beneficial in more ways than one. It can make you a better athlete, lower your stress levels, and increase your self-awareness. So the next time you're feeling stressed out, losing sleep, or stuck in a workout rut, take a cue from Hough and scan your body to find your zen. (Don't know where to start? Here's how to make time for self-care when you have none.)

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