Welcome.
I'm Jocelyn.
This is the first in a series of five-minute body scans.
This body scan is for the skeletal structure.
There's many reasons you would want to do a body scan in the middle of the day.
This is not for judgment.
It's not to bring your presence into your body to feel the judgment of something not being the way you want it,
But rather to bring yourself into presence,
Discernment,
And acceptance of what is in the moment.
I've created each of these tracks as a short body scan that you can open at any time to bring presence and awareness into your body.
So wherever you are,
Just close your eyes.
You might be sitting at a desk.
You might be at home.
You might be laying down.
Just close your eyes and bring your awareness inward.
Just for a moment,
Allow your awareness to settle on your breath.
Just witnessing your breath,
Not trying to make it any deeper or longer or shorter.
Just notice your breathing right now.
Notice your inhale and your exhale.
Notice that this is how your breath is in the moment,
Regardless of what is going on.
This is how your breath is presenting itself to you.
It is breathing this beautiful body.
I'm just going to walk your awareness around your skeletal body.
And while we do this,
You might be open to sensing into the sensations around each part of your body.
The physical sensations,
Emotional sensations,
As we move across the skeleton.
So simply bringing your awareness to the top of your skull,
Noticing any sensations there in the back of your skull.
Allow your awareness to walk down toward the back of your skull.
And that place where the skull meets the spinal cord,
That's a place of ancient wisdom of the ancient brain.
Allow your awareness to settle there,
Noticing any sensations.
Your jawbone on both the right and left sides.
The eye sockets.
Bring your awareness to the eye sockets,
Allowing your awareness to rest in the depth of the eye sockets.
And your forehead.
What sensations are present here in the forehead?
Allowing your awareness to travel down through the spine to the upper spine,
The cervical spine.
As your awareness travels from the cervical spine to the backs of the shoulders,
Sides of the shoulders,
In front of the shoulders,
The shoulder joint.
What sensations are present?
Allow your awareness to travel down the arms,
All the bones of the upper arm,
The elbows,
The forearms,
The wrists,
All of the fingers and the joints.
What sensations are present?
Allowing your awareness to travel back up to the clavicle and the sternum.
Walking down across the ribs,
The upper ribs,
Middle ribs,
And lower ribs.
What sensations are present?
Your awareness down your spine from the cervical spine to your mid spine and lumbar spine,
The lower spine.
What sensations are you feeling down the spine?
And allowing your awareness to move toward the pelvis.
Bringing your awareness down your hips,
The hip sockets,
The large thick bones of the thigh,
The knees,
And the calves.
Just letting your awareness walk gently down your legs,
All the way to your ankles,
Your feet,
And all your toes,
All the joints,
All the tiny bones that hold you up.
What sensations are present here in your legs?
And simply taking a nice deep breath through the nose.
Opening your mouth and sighing it out.
And holding just a bit of gratitude for you bringing your awareness and presence to your skeletal body today.
Namaste.
