Welcome to the body scan relaxation exercise to begin,
Sit back or lie down in a comfortable position,
Close your eyes if you're comfortable doing so,
Or let your gaze soften.
Throughout this exercise,
You will focus on the physical sensations throughout your body.
Your job is to simply observe these sensations.
You do not need to change how your body feels.
Allow yourself to feel any and all sensations.
If you don't feel anything at the moment,
That's okay.
Just allow yourself to not feel anything.
If you become aware of tension or other intense sensations in a particular part of your body,
See if you can breathe into the sensation using the in-breath,
Bringing gentle awareness to the sensation present without trying to change it.
Breathe at your own pace,
Allowing each breath to come as it may,
Without conscious effort to change your breathing.
Notice as your lungs slowly fill with air when you breathe in,
And deflate when you breathe out.
Now bring your awareness to where your body makes contact with the surface beneath you.
On each out-breath,
Allow yourself to let go,
To sink a little deeper into the surface.
Turn your attention to your feet,
Your toes,
The balls of your feet,
The heels of your feet,
The whole foot.
Scan your feet for any sensations,
Simply becoming aware of what arrives.
Moving up to the ankles,
Shins,
And calves.
Notice and allow any sensations that may be present.
Slowly scan up your knees,
Front of thighs,
Back of thighs.
Notice all sensations and feel what is happening.
Continue to bring awareness and a gentle curiosity.
The mind will inevitably wander away from the breath and the body from time to time.
If you notice your mind has wandered,
Gently acknowledge it and then return your attention to the body.
Moving slowly up the legs,
Turn your attention now to your pelvis,
Your hips,
And your buttocks.
Notice and allow.
Now focus on up to your lower back and stomach.
Feel how your stomach rises as you breathe in,
And sinks as you exhale.
Your heart rate might slow down.
Remain aware of your stomach,
Your breath,
Breathing in and out.
Continue to notice any sensations in your stomach and lower back.
Continue to scan up your core,
Middle back,
Upper back,
And chest,
Noticing and allowing any sensations to be present.
Bring your attention to the tips of your fingers,
Right hand,
Left hand,
And wrists.
Notice and allow with gentle curiosity.
Slowly move up your forearms,
Upper arms,
And shoulders,
Noticing and allowing.
Continue scanning up along your neck,
Throat,
Jaw,
And mouth.
Notice sensations in this area as you swallow.
Notice sensations of the breath coming in through your nose,
And out through your mouth.
Bring your attention to the front of your head,
Back of your head,
And finally the top of your head.
Feeling the energy coming in the top of your head and following it through your whole body.
Noticing all the sensations from the top of your head to the tips of your toes.
Let any sensations come to you.
All are welcome.
Accept whatever sensation there is as just that,
A sensation that will arise and slowly and gradually change.
Continue to focus on your breathing for a moment longer.
At your own pace,
Start to feel the surface beneath you,
Giving fingers and toes a wiggle.
Slowly and gradually batting the eyelids open,
Orienting to the space around you with gentle curiosity.
Allowing your full self to come back to the present.
