Greetings and thank you for being here.
This practice invites you into a full body scan,
Cultivating awareness and gratitude for each part of the body and the many ways it supports you.
By resting in appreciation,
You'll return to the harmony of body and spirit.
Take a moment to settle into a comfortable position.
You can either lie down or sit upright with some support as needed.
Make any final adjustments before we get started.
Begin.
Let your eyes close or soften and notice the weight of the body resting on the surface beneath you.
Draw in a slow inhale through the nose and release a long exhale through the mouth.
This is a time to explore awareness and gratitude,
Honoring the ways your body sustains life and the deep connection between body and spirit.
Begin.
Begin to notice the rhythm of your breath.
Each inhale brings nourishment.
Each exhale lets go of what is no longer needed.
Breath fuels every cell,
Calms the nervous system,
And bridges body and spirit.
Rest in appreciation for this steady and constant flow of life.
Bring awareness to the crown of the head.
Scan slowly down through the forehead,
Your eyes,
Your cheeks,
And your jaw.
Notice sensations,
Ease,
Or places of holding tension.
The eyes take in light and perceive color.
The mouth allows speech,
Taste,
And laughter.
Offer gratitude for these marvels of expression allowing for connection.
Begin to shift your awareness to your neck and throat,
Where breath and voice flow,
And where the head is supported.
Notice your shoulders,
Broad and strong,
Lifting,
Carrying,
And embracing.
Feel their weight and allow anything unnecessary to be released at this time.
Now bring attention down your arms,
Through the elbows,
Forearms,
And wrists,
Finally arriving in the hands.
Notice the warmth,
The tingling,
Or the stillness.
Our arms extend and lift.
Our hands create,
Write,
Hold,
And comfort.
Pause in gratitude for all they make possible as you go about your day.
Now turn your awareness toward your chest.
Feel the rise and fall of the breath,
The steady rhythm of your heart.
The heart circulates life without pause.
The lungs bring oxygen to every cell in the body.
This center sustains both vitality and love.
Take a moment to reflect on the organ which sustains your life with every beat.
Next notice the belly,
Rising and falling with each breath.
This space helps digest and process nutrients,
Transforming what is taken in into energy.
Now sense your back,
Upper,
Middle,
And lower parts.
It carries weight,
Holds you upright,
Bends,
And turns with you,
A true pillar of support.
As we move down our body,
Bring awareness to your hips and pelvis,
The ground of balance and stability.
Travel slowly down your thighs,
Which are strong and powerful in their function.
Notice your knees,
Bending,
Kneeling,
Helping us walk with ease.
Continue down the calves and shins,
Which carry the majority of our weight each day.
Finally,
Focus on the ankles,
Your feet,
And toes,
Connecting you with the ground step by step.
Rest here in gratitude for their strength and endurance.
Now expand your awareness to include the entire body,
From crown to toes.
Every system working together in harmony to sustain life.
Feel the breath moving through it all,
Uniting body and spirit.
Rest here in gratitude for this resilient,
Living vessel we inhabit during our lifetime.
Take one last slow inhale,
Filling the body with breath,
And release completely through your mouth.
Rest in appreciation for this time of awareness and gratitude.
Invite gentle movement back into your fingers,
Toes,
And shoulders.
When you feel ready,
Open your eyes and return to your surroundings with appreciation and reverence for your body.
