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Survey: Top to Bottom

3 Min
Meditation
38 Favorites

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Deanna Burkett, MA, MS
Mindfulness of Body
Moving from top to bottom is a systematic way to connect with the experience of the body. In frenetic or anxious times, going from top to bottom can be grounding, too. I've heard "top to bottom" scanning described as "combing" through the body, like gently combing tangles from hair. 
From the community
8 reflections
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Luiza
Feeling much better
I have huge anxiety issues, which means I never remember to just breathe e feel the moment. I feel so calm right now! I'll try to do this exercise more often!
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Luiza
I must pay attention on me
Even though I'm feeling much better then I was before starting to use this app, I must always remember that I still have problems and that this path won't always be peaceful. All I know is that I'll try my best to get through this fase and surpass my anxiety.
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Louisa
Self love
Just taking time to say a nice word to myself has set me up for such a positive and happy day 😊
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Rick
A refuge.
“,,,building in your mind a refuge that you can visit any time of the day.” 😄
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Alexandre
I felt energyzed
It feels good to fell this way, right in the morning. Thank you
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Barb
Quick focus!
This was a nice, quick inventory to help focus. My attention-hogging kitty was not as appreciative, sadly. I’ll do the meditation over with her on my lap, and maybe be able to have the full 3-minute experience! 🙂
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Susie
Top to Bottom
This was a lovely gentle meditation. Thank you for your guidance. I especially liked your suggestion that awareness of the body allows it to become a refuge for the mind🙏
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Anee
Studying
I’m cramming for a test tomorrow, and my test material is making my mind feel cluttered and harassed. It’s good to just tune in and tell myself that I’m doing great, I’ve put a lot of effort into this class and no matter what, I’m going to be alright.