This short body scan is designed to help you connect with sensations in your body and become more anchored in it.
You can do this practice on your own and I recommend keeping a journal nearby.
After the practice,
You may want to take a few minutes to write down what you notice – sensations,
Emotions or thoughts.
Journaling can help deepen your awareness and reveal patterns over time.
When you're ready,
Let's begin.
Come into a comfortable seated position or,
If you prefer,
Lay down on your back.
If you're lying down,
You may want to place support under your knees or your head.
Take a moment to align your body,
Letting your shoulders rest above your sits bones and your neck in line with your spine.
Take a deep breath in through the nose and exhale through the mouth with a sigh.
Allow your shoulders to soften down the back.
Let your feet sink into the surface beneath you.
Let your hands rest openly on your thighs if you're seated on the surface beside you if you're lying down.
Begin to notice sensations in your fingers,
In your toes and notice the rise and fall of your breath.
Take a deep breath in through the nose and exhale through the mouth with a sigh.
Allow your shoulders to soften down the back.
Wherever your attention naturally goes,
Allow it to rest there.
Can you bring your awareness to that part of your body without judgment?
Can you be open and curious?
And you can imagine that this part of your body is a person you care about and tell it,
I'm listening.
It's okay.
It's completely okay to feel what you're feeling.
Breathe into this area,
Letting your breath bring space to whatever you're sensing.
Now ask this part of your body,
Is there anything you need me to know?
Notice if any emotions or thoughts come up,
Maybe fear,
Anxiety,
Anger,
Perhaps you feel tired,
Exhausted,
Stressed or you may notice thoughts like,
I'm so tired of holding it all together or if I let go of this tension,
Everything will fall apart.
You might feel disengaged or think thoughts like,
I don't want to go here,
I'm not feeling anything and if that happens,
That's okay too.
Whatever arises,
See if you can stay present with it and allow it to be.
Listen,
Let your body speak.
As you come to the end of this practice,
You may want to take a moment to journal what came up.
This is a practice you can return to again and again to deepen the connection with yourself and to learn to listen to your body more intuitively.
Thank you for practicing with me today.
I look forward to seeing you again.
