Let's begin by finding a comfortable position,
Either sitting or lying down,
Wherever you feel most at ease.
Close your eyes gently if it feels comfortable for you.
Now take a deep breath in through your nose,
Filling your lungs completely,
And exhale slowly through your mouth,
Releasing any tension you may be holding onto.
Breathe in 1,
2,
3,
4,
And out 3,
2,
1.
Take a moment to feel the body as a whole.
And again,
We'll breathe in for the count of 1,
2,
3,
4,
And out 3,
2,
1.
As you breathe in,
Breathe in the energy and awareness into your body.
As you exhale,
Let go.
Allow the shoulders to drop,
Loosen the jaw,
And soften the belly.
Breathe in 1,
2,
3,
4,
And out 4,
3,
2,
1.
As we move through our body,
Be aware of any sensations.
As we listen deeply to any part of the body,
We may experience strong sensations,
Be it subtle.
Let's try to just be with it,
Exactly as it is at this moment.
Try not to judge,
But be fully present to each and every sensation.
We'll start our body scan with our feet,
And we'll bring awareness to the feet,
Going over the heels,
The arch,
The ball of the foot,
The toes,
And the top of your feet.
Now tune into the points of contact where the feet may be touching the ground,
Or if you're cross-legged,
How are they tucked in underneath you?
From our feet,
Let's move up to our ankles,
Our shins,
And our calves.
Seeing what's present for you,
How are we feeling here?
Is there ease?
Would it be jittery,
Anxious feeling in the legs?
Whatever it is,
Be present,
Be okay with it.
Moving up to our knees,
Feel into the sensation on the underside of the knee,
The hinge joint,
The kneecap,
The cartilage.
Moving now to the thighs,
Noticing any points of contact,
Any tension,
Perhaps even the clothes on your body and anything else present in your direct experience.
Bring attention to your hips now,
The pelvis,
Bring awareness to your organs if you would like,
The intestines,
Reproductive organs,
Even the bladder,
To the buttocks,
And feel every point of contact where your body meets your chair,
Your cushion,
And take a moment to feel these sensations.
Moving to your abdomen and your stomach,
Again notice any sensations of your body as you breathe.
Rest your awareness with the body and just stick with whatever sensations arise.
Feel your chest and let's rest here for a moment.
Tuning into the body as you breathe,
You can notice the rise and the fall,
The expansion and contraction,
The natural movement of the body breathing itself.
Let's move to your hands and go over the palms,
Your fingers,
The back of the hand.
Notice any points of contact where the hands may be touching,
Whether it's each other or resting on your lap.
You may notice at the temperature of the air how it feels different on the back of the hand than it does on the palm.
Moving up to your forearms,
Wrists,
Perhaps noticing any points of contact.
Maybe your arms are resting on your lap,
Arms off the chair,
But just notice how that feels.
Your upper arms and elbows,
Again just tune into whatever is in the direct present of your current experience.
Moving up to the tops of your shoulders,
Moving up to the tops of your shoulders,
Into your shoulder blades,
Perhaps noticing any movement with the breath or sensation of the clothes on your body.
Your neck and your throat,
Noticing any tension or movement of the body with your breath.
And now we move to your mouth,
Your lips,
The jaw and the tongue.
You may notice the moisture,
How your tongue is resting,
Any tension or slack in the jaw,
Whatever is present.
Your eyes and your cheekbones,
Even with your eyes closed,
You may notice some movement in the eyes.
But let's continue to the tip of your nose,
Upper lip.
Can you feel your body breathing gently and naturally?
You may notice the air tickling on You may notice the air tickling on its way in and coming out just a bit warmer.
Your forehead and brow.
You may notice the temperature of the air.
Is there a slight scrunching of the brow or some relaxation?
The top of your head and tune in to whatever is present for you.
Can you feel the skin of the scalp,
The temperature of the air or even your hair?
And now imagine a white silver light pulling at your feet,
Making its way up your body to your crown.
And expanding at every breath.
And expanding at every breath.
Expanding through your body,
Outside your body,
Filling the room.
There is no judgment here.
Just love.
Unconditional love.
Unconditional love.
This experience was for you as we bring gratitude to our bodies.
Now at every breath,
Bring awareness to your body.
Breathe in.
And when you exhale,
Wiggle your toes and your feet.
Breathe in.
And when you exhale,
Wiggle your fingers,
Shake your hands.
Breathe in.
And when you exhale,
Further bring awareness to your body.
And when you are ready,
Open your eyes,
Return your attention to the present moment.
Return to the room.
And as you become fully alert and awake,
Consider setting the intentions in what you would like to accomplish today.
