Hello,
I'm Heather Cameron,
And welcome to today's brief body scan.
Let's begin by finding a comfortable position.
You can lie or sit in any way that feels easy and relaxed.
Allow your hands to rest where they naturally fall.
And if it feels safe to close your eyes,
You may do so,
Or gently soften your gaze.
Start with a slow,
Deep breath in,
And breathe out gently and slowly.
Take another breath in,
And let it go.
Allow your body to settle,
And for yourself to arrive here in the present moment.
Bringing awareness to the top of your head,
Just noticing.
Is there any feeling,
Pressure,
Warmth?
No need to change anything,
Just becoming aware.
Let your awareness move down to your forehead,
Giving permission to soften any tightness that's present.
Relaxing your eyebrows and eyes.
Noticing your cheeks and jaw.
If there's any tension in your jaw,
How would it feel to let it go?
Drawing your awareness to your neck and shoulders.
This is often an area that can feel tight.
So take a deep breath,
And let it go.
As you breathe out,
Allow those muscles to drop a little.
Let them be heavy.
Now slowly move your awareness down through your arms,
Your upper arms,
Elbows,
Forearms,
All the way down to your hands.
Noticing your palms,
Fingers,
The backs of your hands.
Are they warm,
Cool,
Still?
Just notice.
Shifting your focus to your chest.
Feel the natural rhythm of your breath.
No need to change it.
Just feel the moment,
The rise and the fall.
Bringing your awareness to your abdomen and giving it permission to be soft and move freely with each breath.
Drawing awareness into your back,
Upper back,
Middle back,
Lower back.
Feeling the shape of your spine and allowing yourself to feel supported.
Moving into your hips and pelvis and allowing any tension to soften.
Coming into and down through your legs.
Noticing your thighs,
Knees,
Calves,
Ankles.
Moving slowly,
Just paying attention as you go.
And finally,
Directing your awareness all the way down to your feet.
Feel your heels,
The soles of your feet,
The tops of your feet,
Your toes.
Maybe there's a sense of contact or maybe not.
Just notice whatever is here.
And now,
Gently check in with your whole body,
Head to toe.
Noticing how you feel without needing to fix or judge,
Just being present.
Take one more deep breath in.
And let it go.
And when you're ready,
Wiggle your fingers and toes.
And gently open your eyes and come back into the room.
