Close your eyes,
Allow the attention to travel inward.
Please tune in to the sensation of your body breathing.
Sometimes it can be helpful to place a hand on your chest or your abdomen,
Wherever you're feeling the breath,
And allow that rhythm,
That cadence of the body breathing,
Begin to soothe and anchor you,
Reminding yourself we're not here to fix or change anything.
Our goal is allowing everything to be just as it is.
Now we'll move through a body scan.
Allow your attention to follow my words as we move through the body.
Let's begin in the mouth,
Feeling into your jaw,
The upper row of teeth and the lower row of teeth,
The tongue,
Moving to the left ear,
The right ear,
The entire face,
Feeling into your cheeks,
Your eyes,
Your forehead,
Feeling the top of your head and your scalp,
Letting that awareness just kind of glide over your head and down the back of your neck,
Into your shoulders and upper back,
Pausing to notice what might be there,
Moving down the left arm,
Looking for sensation,
Landing in the left hand and paying special attention to the left palm,
Moving over to the right arm,
Starting with the shoulder,
Scanning down the arm through the elbow,
Into the right hand,
And again letting all the awareness just pool and center in the right palm,
Coming to the center of the chest,
Feeling into the heart space,
The area of your lungs,
Just being curious what's there,
Moving down through the belly,
The low back,
The hips and glutes,
Noticing is there sensation,
We'll move down the left leg,
Starting with the hip,
Moving through the knee,
Down through the shin and calf and landing all of the awareness in the left foot,
Please feel your left foot,
Moving to the right hip,
Right thigh,
Knee,
Shin and the right foot,
Please feel both of your legs at the same time as sensation,
Please feel your entire torso,
Front and back,
As sensation,
Opening with curiosity what's there,
Again we're not here to fix or change,
Notice,
Please feel both of your arms,
The entire head and neck,
Allow the awareness to encompass the entire body,
I invite you to feel your entire body as sensation,
Let's all meet together with the focus on the breathing,
If it feels good you can move your hand to your chest or belly,
Feel your body breathing,
Notice if there's mind chatter trying to distract you,
Super gently ask the mind to step back and come back to the sensation of breathing,
Allow a few more moments,
Simply being present with yourself and the sensations that are in your body,
Specifically the sensations of the body breathing itself,
As we close possibly cultivate a sense of gratitude,
Gratitude for taking this time to slow down and check in,
Gratitude for your body,
And gratitude for this present moment,
As you feel ready you may want to blink the eyes open or take some gentle movements that feel supportive,
Maybe neck rolls or stretching,
Just slowly ease back into your day,
Into the moment before you,
Thank you for being with me,
Be well.
