1. Week 4 Ellen Shilling www.xhale.ie

2. Body Scan Meditation Learning to reconnect to and befriend your body. www.xhale.ie

3. The mind-body connection Your body responds to the way you think, feel and act. When you are stressed, anxious or upset, your body tries to tell you that something isn’t right. For example, high blood pressure or a stomach ulcer might develop after a particularly stressful event, such as the death of a loved one. www.xhale.ie

4. Physical signs that your emotional health is out of balance: Back pain Change in appetite Chest pain Constipation or diarrhoea Dry mouth Extreme tiredness General aches and pains Upset stomach Weight gain or loss www.xhale.ie Headaches High blood pressure Insomnia (trouble sleeping) Lightheadedness Palpitations (the feeling that your heart is racing) Shortness of breath Stiff neck Sweating

5. Health Benefits Reduced Stress Decreased muscle tension Increased pain tolerance Improves concentration Focuses attention Physical healing Relaxation & Reconnection: Mind and Body www.xhale.ie

6. How? Pay attention to various parts your body (using your breath), starting with your feet. Adopt a “Friendly curiosity” about your experience. Accept what you find (non-judgement. “it is what it is”) Observe your experience. Gently. The spirit in which you do something is often as importance as the act itself.

7. Lets meditate… www.xhale.ie Sometimes in order to open your eyes, you need to close them. Notice your thoughts. Observe your body. Accept what you find. Come back to your breath….. GENTLY

8. Invitation…. This week: Meditate for 10 minutes a day Connect in with your body daily and nourish this connection. Listen to the you tube body scan meditation once this week (link is on the website). Enjoy reconnecting with your body! To cultivate mindfulness truly, we need to become fully integrated with your body once more. Mark Williams. www.xhale.ie