Hello and welcome to this body scan.
Body scans help to reduce stress,
Anxiety and bring you back to the present moment.
So find a place to lie down,
It can be on the floor,
On your bed or on your sofa.
And as you are on your back,
Start to feel the contact of your body against the surface beneath you.
The contact of the back of your head with the surface beneath you.
Your shoulder blades,
Parts of your spine,
Your pelvis,
The back of your legs and your heels.
Now bring your attention to your breath.
And just check where you feel your breath the most without modifying it.
And now allow my words to be your words as you rotate your attention through your body.
Moving your attention to your jaws,
Lips,
Teeth,
Gums,
Mouth,
The roof of your mouth,
The bottom of your mouth,
The inner cheeks,
Right and left,
Your tongue,
The back of the throat,
The entire jaw and mouth.
Allow your thoughts to disappear and dissolve without becoming involved with them.
Instead,
Just tune to your body.
The left ear,
The right ear,
Both ears at the same time.
Left nostril,
Right nostril,
The flow of air coming through the nose.
Left eye,
Eyebrow,
Temple,
Cheekbone.
Right eye,
Eyebrow,
Temple,
Cheekbone.
Both eyes at the same time.
Without analyzing,
Instead sensing your way.
Forehead,
Crown,
Back of the head and neck.
Left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Left hand and fingers.
The entire left palm.
Right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Right hand and fingers.
The entire right palm.
Letting go of thoughts,
Thoughts dissolving.
Upper chest and back,
Mid chest and back,
Belly and lower back.
Upper torso,
Lower torso,
The entire torso.
Left leg,
Left hip,
Left thigh,
Knee,
Shin and calf,
Ankle,
Left foot and toes.
The entire left foot and leg.
Left leg,
Right hip,
Right thigh,
Knee and calf,
Ankle,
Foot and toes.
The entire right foot and leg.
Both legs at the same time.
Sensing the front of your body,
The back of your body,
Left side and right side.
Welcoming the entire body.
Radiating in all directions,
Inwardly and outwardly.
And now,
Start to deepen your breath.
As you breathe in,
Expand your awareness in your body.
And as you breathe out,
Visualize radiating in all directions.
Now,
Take a deep breath through the nose,
And then exhale through the mouth.
And repeat again.
Breathe in through the nose,
Breathe out through the mouth.
And gently start to move your toes,
Your fingers,
Your tongue inside your mouth.
Maybe take a stretch with your arms behind you,
Extending your legs forward.
Bring your knees towards your abdomen.
And then,
Maybe wrap your arms around your shins.
You can stay like this,
Or rock from side to side.
And then,
When you're ready,
Roll onto your right or your left side.
Cushion your head with your bottom arm.
And then,
Place your top hands in front of you.
Keeping your eyes closed,
Or keeping a soft gaze,
Take a couple of breaths here.
Take your time.
And then,
When it feels right to you,
Push the floor with your top hands.
And then,
Come into a seated position.
Take a breath in,
And a breath out.
Thank you for following this body movement.
I hope you enjoyed this scan.
Don't forget to drink a big glass of water.
Be careful when you stand up.
Goodbye.
